Kettlebell Clas 2/23/16

23
Feb

Kettlebell Clas 2/23/16

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

Warm Up

Progressive Get Ups with light weight:

5 Get Ups – with 2 second pause between each stage. First set with no weight.

– 2 x 15 DA Swings

– 10 Groiners

– 10 Windmills

– Mixed Weight Farmers Carry 100m

Metcon (Weight)

Double Arm Swing x 10

Goblet Squat x 10

Double Arm Swing x 9

Goblet Squat x 9

Double Arm Swing x 8

Goblet Squat x 8

Take this all the way down to 2 reps for each

.

Rest 5-10 seconds between swings and squats

.

(53/35)

Turkish Get Up (10 Get ups 8kg/10kg (both arms))