Kettlebell Clas 2/25/16

25
Feb

Kettlebell Clas 2/25/16

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 with weight

– Mixed Weight Farmers Carry 100m

Metcon (Weight)

Plank x 30-60 second hold

Swings x 30-50 (double or single, if single then do 40-60 reps)

Presses x 5 r/l

Cleans x 5 r/l

Goblet Squat x 10

Pullups x 5-10, depending

This is not a complex, but moving through each exercise with a brief rest period (~10 sec.) in between exercises.

Repeat for 3 Rounds