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

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Thursday 1/14 – Open Gym/KB Class

January 14, 2016

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!

Metcon

Metcon (Time)

“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

FUNDAMENTALS WORK

5 partial get ups – prone to hand

5 partial get ups – prone to kneel

all weighted

Metcon (No Measure)

20′ EMOM

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)

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