CrossFit BattleCry – Kettlebell Club

Heavy swings WU&CD (No Measure)

Peanut angels and Roll out

Lacrosse ball lat smash

3×30 second Plank

5x cobra pose into child’s pose

1 minute spinal twist each side

30 second Spinal Rock

1 seated minute forward fold

Warm-up (No Measure)


200m run

10 jump squats

10 push ups

KBC Heavy swings (Weight)

10×10 Heavy swings

Cool Down

200m walk

4x 20 sec wide lunge

Spinal And shoulder roll out

Wall decompression

Trin (Time)


Jump Rope Singles

Kettlebell Cleans

24 in. Box Step Ups

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