Kettlebell Class – King George – Mon, Oct 2

BIO CrossFit – King George – Kettlebell Class – King George

Metcon 3.1 (Time)

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 TGU practice – start with no load, and build as you go – we are doing 1/2 getups today just to the HIP up portion.

This is an EMOM – once you get the hip up you’re going to hold the position for 10 seconds. Next minute switch sides.

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Warm up to the movements for the workout below:

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4 Rounds For Time

10 Deadstop Swings

8 Deadlifts

10 Hand to Hand swings

6 Goblet Squats

10 Swings Left

4 Press Ups (2/2)

10 Swings Right

Rest 1 min