9305 Kings Hwy
King George, Virginia
(540) 315-1246

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

“Just the Basics, Ma’am”

January 12, 2016

Bio CrossFit West- FREDERICKSBURG – Kettlebell Class

First Official KettleBell Class at BIO! Let’s Get Strong!

KettleBell Class Warm-Up (No Measure)

5 Turkish Get-Ups – no weight

5 Halo’s Right/5 Halo’s Left

10 Prying Goblet Squats

Windmill – 5 Breaths each side, repeat twice through

5 x 10 DKB Swings, with light weight

Metcon (No Measure)

Partial get-up: Supine to situp (5 reps)

Partial get-up: Supine to half kneel (5 reps)

Repeat each side 2x with very light weight

Graduated Grind

Metcon (AMRAP – Rounds and Reps)

AMRAP 15′

20 SW 16/12k

20 SW 24/16k

20 SW 32/24K

Rest 10 deep breaths

20 DL 16/12k

20 DL 24/16k

20 DL 32/24k

Rest 10 deep breaths

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