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

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Kettlebell – 1/28/16

January 27, 2016

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

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

Metcon (Time)

All Around
7 Rounds for Time

Farmers Carry (mixed weight) (16-20/12-16)

10 Single Arm KB Rows (5 each arm) (12/16k)

10 DA Swings (16k/20k)

10 DeadLifts KB (16k/20k)

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.

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