Kettlebell Class – King George – Fri, Oct 6

BIO CrossFit – King George – Kettlebell Class – King George

Metcon 3.3 (AMRAP – Rounds and Reps)

Hip Crossover – breath 7x each side

Open Book – 5 each side

GOATA 2-3x through

Rockers x 20

Bow Hip Stretch – 7br each side

Bow Hip Stretch Rockers x 10

https://www.instagram.com/p/Cxvlzo3rhqi/?utm_source=ig_web_copy_link&igshid=MzRlODBiNWFlZA==

Toe Rockers x 20

Crawl x 10 each side

Access Hinge – 7 Br

No Support Bow: https://www.instagram.com/p/Cxnh7H8sgAA/?utm_source=ig_web_copy_link&igshid=MzRlODBiNWFlZA==

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10 Min EMOM: 1 TGU every minute

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Warm up to the movements

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AMRAP 20 Teams of 2

5 Manmakers: https://youtu.be/mgFWlG8Ahok?si=KMRlNCTPbdhXhfdz

20 Hollow hold flutter kicks with one bell over chest

400m row, or 800m bike, or 400m run