CrossFit BattleCry – Kettlebell Club

Banded shoulder WU/CD (No Measure)

Banded shoulder stretches

5 point band stretch

shoulder wall rotation

20 plank taps

downward dog hold

20 weighted arm circles (vertical, horizontal, each backward, forward)

Leg stretches (No Measure)

Calf & Soleus wall stretch

Seated quad stretch

Seated Butterfly stretch

10 sec Hanging forward fold with toe touch x3

200m jog (No Measure)

light to moderate jog for 200m

The Joker (Time)

60 Russian swings

50 sit ups

40 goblet lunges

30 Kettlebell snatches

20 weighted push ups (15lbs/10lbs)

30 Kettlebell snatches

40 goblet lunges

50 sit ups

60 Russian swings

RX 24kg/16kg

Lumbar CD (No Measure)

4x 20 sec child’s pose into 20 sec back extension hold

1 minute spinal twist ea. side

2x 15 sec seated side bend ea. side

5x cat cow

20 sec spinal rock

plank with calf stretch

Thread the needle (any variation)

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