Kettlebell Class – King George – Thu, Sep 21

BIO CrossFit – King George – Kettlebell Class – King George

Hip Work + Metcon 2.6 (AMRAP – Rounds and Reps)

Frogger Hip Internal Rotation (hold 1-2 min, then 10″ Pails and 10″ Rails) each leg

https://youtu.be/YY-fqjDRxxM

Figure 4 Hip External Rotation (hold 1-2 min, then 10″ Pails and Rails) – each leg.

https://youtu.be/gx024nt3LnU

1/2 Kneeling Hip Extension (hold 1-2 min, then 10″ P and 10″ R) each side

https://youtu.be/GI4I1vWO_IA

Continuous Tension Hip Extension 45-60″ each leg

https://youtu.be/2LDZUrRCziI

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METCON WARM UP 2x through

10 HALOS + 5/5 Cossack Squats w/light bell + 5/5 KOT Split Squats + 20 Tib Raises

20 Min AMRAP

Equal Work/Recovery (can do with a partner – you rest while partner works)

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5/5 Sumo Stance Lateral Lunge with Press up (lunge, press up bell when you straighten up

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10 Feet Together, w/bell close to chest, HINGE and Squat Flow (squat might be 1/4 squat at the most – focus on pushing the hips up as high into the air as possible)

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10 Sumo Stance Swings – legs out wide, and swing from this stance

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10 Around the world with high five – with feet together