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

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

The Debs

January 19, 2016

Bio CrossFit West- FREDERICKSBURG – Kettlebell Class

Today we’ll work on some new overhead movements!

Warm-up

5 getups no weight, 10 prying goblet squats, 10 halos from lunge position, 4 windmills (5 breaths each side), 5 x 10 hand switching KB swings light

FUNDAMENTALS WORK

Partial Get Up Work

2+2 getups to elbow

2+2 getups to hand

2+2 getups to hip up

2+2 getups to kneel

Metcon

“You Go – I Go”

1-2-3-4-5-6-7-8-9-10

Round 1 swings

Round 2 clean/press

Round 3 swings heavy

If no partner, take equal breaths to the rep. Example – 5 swings, 5 breaths. Clean and Press is all single arm, and you do 1 each side to =1

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