CrossFit BattleCry – Kettlebell Club

Grip work wu/cd (No Measure)

rocking planche

wrist rolls

Finger stretches (ending in thumb to wrist)

forearm lacrosse ball smash

golf ball or lacrosse ball hand smash

200m jog (No Measure)

light to moderate jog for 200m

Bottom Up KB Press (5×5)

One handed swing (3 set of 10 reps each arm)

Metcon (Time)

50 swings

5 rope climbs

50 swings

10 goblet squats

50 swings

20 snatches

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)

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