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