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.

Sat8/5/17

CrossFit BattleCry – Kettlebell Club

Warm-up


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)

Metcon

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