Sat 8/5/17

CrossFit BattleCry – CrossFit

Battle Buddy

Don’t forget to bring a friend on Saturdays. We are extending the free saturday class to the Kettlebell class as well.

Our new referral program gets you $50 box credit if your friend signs up.

Nacho y Esqueleto (Battle Buddy) (Time)

For Time

100 Wall Balls 20/16

15 Rope Climbs

200 Dubs

25 Cluster Burpee 45/25

Partners must stand behind the line. You can tag out as needed.

Rope Rows & 400 singles can be used as modifications.

Cluster Burpees are performed with a bumper plate. You start by Sprawling with the plate on the floor then cleaning the plate into a full squat and coming up into a thruster. Have fun.


CrossFit BattleCry – Kettlebell Club


sequence work warm up (No Measure)

Banded Shoulder Stretches

Lacrosse ball Lat Smash

Serratus Smash

5x Sumo Squat w/ slow ankle rock

5x Cobra pose into downward dog

Hip opener 2 min hold ea leg

Thread the needle 1 minute hold ea arm

Skill Work

Stone 2 Shoulder (10 sets of 3 reps)


Who Even Likes Kettlebells Anyway (Time)

400 meter goblet style carry

100 swings

200 meter goblet style carry

100 swings

100 meter goblet style carry

100 swings

Cool Down

3x 8 sec decompression hang

peanut or foam roller spinal rollout

3x 10sec hold cobra into downward dog

banded shoulder and lat stretches 40 second hold each