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

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Kettlebell Class 4/26/16

April 25, 2016

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

Kettlebell Class

3 Rounds:

10 Swings

10 Prying Goblet Squats

5 + 5 Halos

5 + 5 Weighted Windmills

.

Part 2

1′ shoulder distraction each arm

90″ pidgeon Pose each side

Kettlebell Class

5 Minutes continuous get ups. 1 Left/1 Right.

2 x 5 Goblet Squats with prying

10 Minutes Two Handed Swings

(10 reps on the minute every minute)

5 Minute Loaded Carry Gray Cook Drill

(Farmer Walk, Rack Walk, Waiter Walk Same Side, and

then switch. Do not put the bell down)

Cool Down as necessary

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