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 arm circles (vertical, horizontal, each backward, forward)
100 KB snatches (Weight)
Complete 100 kb snatches at one prescribed weight. Break up reps 50/50. Complete all 50 on your least dominate side BEFORE moving on to the other 50.
100 Heavy KB swings (Weight)
Use one bell, no build up, and break up sets as needed.
10×10 dbl kb lunges (1/2)
seated forward fold
thread the needle
foam roll legs, lats, back, and shouders