Kettlebell Class – King George – Fri, Nov 3


Kettlebell Class – King George – Fri, Nov 3

BIO CrossFit – King George – Kettlebell Class – King George

KB Warmup 004 (No Measure)

Rotational Breathing into Purple Ball

10 breaths in each position – under belly button, on left side near armpit, on back between shoulder blades, and on right side near armpit. Focus on breathing into those locations. Inhale through nose, exhale slow through pursed lips.


30″ Rockers

30″ Toe Rockers

30″ Bolt Squat Hold

30″ Access Hinge

30″ Squat to Hinge

30″ Bow Hinge with backwards arm circles

4 rounds – transition through each movement without a break

Metcon (AMRAP – Reps)


On the 5:00 x 5 Rounds:

Round 1: Snatches

Round 2: Deadlifts

Round 3: Cardio Calories

Round 4: Shoulder to Overhead (SA)

Round 5: Swings
Partners take turns doing the movement.

Score is Reps completed for total session

Can be done as stations