Call Us: 407-960-3774




CrossFit BattleCry – Kettlebell Club


Adductor & Lumbar stretch (No Measure)

10 sumo squats

1 min seated butterfly

1 min seated quad stretch

cobra pose into downward dog 4x

Spinal twist 1 minute hold each side

Push and/or Pull warm up (No Measure)

3x 8 sec decompression hang

3x 20 sec plank into 20 sec child’s pose

Banded shoulder stretches

Thread the needle

Skill Work

Side step ups (Weight)

5×5 each leg weighted side step ups (18in. to 20in. height)

Side plank pulls (Weight)

5×5 each arm side plank pulls

KBC Heavy swings (Weight)

10×10 Heavy swings

Metcon (Weight)

2x 400 meter Farmer’s Carry

Leave a Reply