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

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Kettlebell 4/5/16

April 04, 2016

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

Warm Up

2 rounds:

20 swings

5 + 5 Weighted Windmills

1+1 Get Ups

The Grind

20-15-10-5 Ladder

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Set 1 is DA Swings

Set 2 is SA Swings (20l/20r, etc)

Set 3 is Squat

Set 4 is Snatches

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You will need four different weights from light to heavy. 20 reps will be at lightest weight, and the 5 will be at heaviest weight.

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Rest 3′ between ladders by doing some form of active recovery.

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20 light, 15 med, 10 med heavy, 5 heavy

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