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CrossFit BattleCry – Kettlebell Club


sequence work warm up (No Measure)

Banded Shoulder Stretches

Lacrosse ball Lat Smash

Serratus Smash

5x Sumo Squat w/ slow ankle rock

5x Cobra pose into downward dog

Hip opener 2 min hold ea leg

Thread the needle 1 minute hold ea arm

Skill Work

Skill evaluation & review (No Measure)

All skills will be reviewed and evaluated to ensure integrity of the movement throughout the workout.
We will be working on Double under skill for 15 minutes.


Metcon (AMRAP – Reps)

4 rounds (4 minutes each round)

30 dubs

25 swings

10 snatches

5 box jumps

You have 4 minutes to complete each round. No matter where you are in the round you must start from the beginning of the next round at the beep of the clock. Count all your reps as this is your score.

RX= dubs+24kg+24in/dubs+20kg+20in

RX+=dubs+28 or greater kg+30in

Cool Down

200m walk w/ shoulder rolls & arm circles

calf and soleus stretch

2 min wall decompression

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