Kettlebell Class – King George – Mon, Oct 9

BIO CrossFit – King George – Kettlebell Class – King George

Warm Up 101 (No Measure)

FM – Golfer and Bear Hug

GOATA: 3 rounds

10/10/10 Rockers (normal, child, toe)

Corner Stretch

Access Hinge 7 breaths

Unsupported Bow w/Plate 7 breaths

10 Bolt Squat to Hinge

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Then: 10 Turkish get ups, start light and build weight as you feel.

For Time (Time)

5 rounds:

10 Swings + 10 Situps + 5 burpees

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Rest 5 minutes

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5 Rounds

20/15 Calorie machine or 200m run + 10 Swings