CrossFit BattleCry – Kettlebell Club

10s Warm up (No Measure)


10 mountain climbers

10 sec plank

10 air squats

10 sec air squat hold

10 sec cobra pose into

10 sec downward dog

Weighted Side step Ups (Weight)

5×10 weighted side step ups each leg.

100 Heavy KB swings (Weight)

Use one bell, no build up, and break up sets as needed.

Metcon (Weight)

400m farmer’s carry
Use dumbells if weight needed is unavailable in KB.

Banded shoulder WU/CD (No Measure)

Banded shoulder stretches

5 point band stretch

shoulder wall rotation

20 plank taps

downward dog hold

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

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