Kettlebell Class – King George – Tue, Sep 26

BIO CrossFit – King George – Kettlebell Class – King George

KB Warmup 001 (No Measure)

Mobility:

Foundation Training 6 min

GOATA: 3 rounds

20 Rockers

20 Toe Rockers

10/10 Corner Flow

45″ Access Hinge (supported)

10/10 Crawls

Then:

1 x 10 reps Banded Elbow Internal Rotation

1 x 10 reps Banded Elbow External Rotation

1 Continuous Tension Push Up (up to 60 seconds)

KB Metcon 001 (Weight)

10 Min EMOM

Odds: 10 Snatches Left

Evens: 10 Snatches Right

Use heavier bell than previous week.

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10 Min EMOM 2

Every Minute on the Minute – 5 swings + 5 Goblet Squats