Kettlebell Class – King George – Tue, Sep 19

BIO CrossFit – King George – Kettlebell Class – King George

Hip Work + Metcon 2.5 (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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WARM UP FOR WORKOUT

Warm up to this first part of todays workout with the light bell doing single arm swings, 1/2 snatches, then a few full snatches – no more than a min or two to get ready.

10 Min EMOM: Alternate Arms – with light bell, do 15 snatches (min 1 – left arm, min 2 – right arm). Keep this light and really focus on technique.

Rest 3 Min

Then 10 min AMRAP

10 swings

50 ft farmers carry (one bell)

10 goblet squats

50 ft farmers carry

10 deadlifts

50 ft farmers carry

Switch arms as needed – challenge yourself with the weight on this workout.