Kettlebell Class – King George – Mon, Oct 30

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.

GOATA:

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

KB Rabbits Foot (Time)

5 Rounds For Time:

200 Meter Run (row 200/bike 400)

20-18-16-14-12 Snatches

100 Meter Run (row 100/bike 200)

21-18-15-12-9 Deadlifts

Time Cap: 30 Minutes