Kettlebell Class – King George – Wed, Nov 29

BIO CrossFit – King George – Kettlebell Class – King George

GOATA Groundwork 201 (No Measure)

2-3x through

20 e/s Hip Stretch Flow

45″ ISO Side to Side Rocker

20 Toe Rockers

45″ Bolt Iso Hold (half way up)

20 Reverse Circles (wall supported)

20 Forward Circles (wall supported)

20 Shoulder Flys (wall supported)

45″ Corner Wall Sit (optional plate hold)

20 Squat to Hinge Flow

The Dowdy (3 Rounds for reps)

AMRAP 5

8 KB Swings (mod light)

8 loaded box step ups (same bell)

rest 3 min

AMRAP 5

6 KB Swings (mod heavy)

6 Goblet Reverse Lunges (alternate legs)

rest 3 min

AMRAP 5

4 KB Swings Heavy

4 Lateral Front Rack Lunge (pick one side for first round, then other side for second round, etc)