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

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Kettlebell 1/26/16

January 25, 2016

Bio CrossFit West- FREDERICKSBURG, BIO CrossFit East- KING GEORGE – Kettlebell Class

Warm-up (No Measure)

KB Warm-Up
5 Get-Ups no weight

10 prying goblet squats

2x – 5 breath hold Windmill

2x – 5L/5R light press

3 x 10 DA Swings light

FUNDAMENTALS WORK

Partial Get Ups:

3 – prone>elbow>hand

3 – prone>elbow>hand>hip hike

3 – prone>elbow>hand>hip hike>knee

work on a pause between each movement. Use light weight.

Metcon (AMRAP – Rounds)

Main Set 1
AMRAP 15

40m mixed weight farmers carry (20m down, 20m back, rotate the weight)

20 DA Swings (20k/16k)

10 Goblet Squats

Get Ups

Work up to a heavy 2 get ups

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