Kettlebell Class – King George – Mon, Nov 27

BIO CrossFit – King George – Kettlebell Class – King George

GOATA Groundwork 201 (No Measure)

2-3x through

20 e/s Hip Stretch Flow

45″ ISO Side to Side Rocker

20 Toe Rockers

45″ Bolt Iso Hold (half way up)

20 Reverse Circles (wall supported)

20 Forward Circles (wall supported)

20 Shoulder Flys (wall supported)

45″ Corner Wall Sit (optional plate hold)

20 Squat to Hinge Flow

KB PROBLEMATIC (5 Rounds for reps)

For Total Reps:

3:00 on / 3:00 off

1. Calorie Row

2. 5 swings + 5 squats + 5 press ups

3. Shuttle Farmers Carrys

4. Plank Drags

5. 10 Around the World High 5’s + 10 Figure 8’s w/High 5