Kettlebell Clas 2/9/16

9
Feb

Kettlebell Clas 2/9/16

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

Warm Up

Progressive Get Ups with light weight:

3 – Prone>Elbow>Hand

3 – Prone>Elbow>Hand>Hip

3 – Prone>Elbow>Hand>Hip>Knee

– 2 x 15 DA Swings

– 10 Groiners

– 10 Windmills

– Overhead Walk with Bell (50 meters L, 50 meters R) Light weight

Skill Work

KB Cleans – Progression

Metcon (AMRAP – Reps)

MAX DA Swing Reps
Do as many reps as possible without putting the KB down.

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5′ rest

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Repeat swing set matching # completed in first set, only as single arm swings, switching arms every 5 swings. (may go down in weight)