Kettlebell Class – King George – Wed, Nov 15

BIO CrossFit – King George – Kettlebell Class – King George

KB Warm Up 006 (No Measure)

Back Flossing x 40 Glute Bridge Pearl (feet on the wall, one vertebrae at a time) x 3 Hip Rolls (feet still on wall, roll on back of pelvis from left to right/right to left) x 20 . 2 x through: 20 rockers, 10 toe rockers, 6 breath Bow Load Stretch each side, cat crawl x 20 steps, then tuck toes and push back into bolt squat, then up into bow, and do 25 reverse arm circles, then 25 forward arm circles, then drop back down and repeat the routine.

The Ackerman (Time)

For Time:

10 Swings + 10 Squats w/bell

9 Swings + 9 Squats

8 Swings + 8 squats……down to 1+1

Rest 4 min

10 Alternating Deadstop Clean and Rotational Press + 10 Deadlifts, 9 ADC+RP + 9 DL, 8…….down to 1+1 of each

Rest 4 min

10/10 Kneeling Around the Worlds + 10/10 crawl

9/9 Kneeling AtW’s + 9/9 Crawl

8/8…..down to 1.1
total time for workout, including the rest