BIO CrossFit East- KING GEORGE, Bio CrossFit West- FREDERICKSBURG – CrossFit
Come in and make up a workout you may have missed, or perform the kettlebell class workout!
“Deck of Cards”
Number represents repetitions (Face cards = 10)
Suit represents the movement.
Hearts = AbMat Sit-Ups
Diamonds = Goblet Squats (53/35)
Spades = Kettlebell Swings (53/35)
Clubs = Burpees
Jokers = Shuttle Run
Cards are flipped over one at a time.
Entire class completes the repetitions before flipping the next card.
Score is the time it takes your class to make it through the deck!
KettleBell Class Warm-Up (No Measure)
5 Get Ups – no weight
5 Halo’s Left/5 Halo’s Right
10 Prying Goblet Squats
2 x (5 breath L, 5 breath R) Windmills
5 x 10 KB Swings – light
5 partial get ups – prone to hand
5 partial get ups – prone to kneel
Metcon (No Measure)
20 SW each minute
Min 1 – 12kg/16kg
Min 2 – 12kg/16kg
Min 3 – 12kg/16kg
Min 4 – 16kg/20kg
Min 5 – 16kg/20kg
Repeat set. Advanced athletes perform Single Arm Swings (SA)