Kettlebell Class – King George – Fri, Dec 1

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 Cake Mix (AMRAP – Reps)

AMRAP 30:

Partner 1: 12 Snatches + 12 Toes to Rig

Partner 2: Max Calorie Row/Bike

‍ * Switch After Completion of Snatches/TTR
score is row calories (or bike calories)