Kettlebell Class – King George – Wed, Oct 4

BIO CrossFit – King George – Kettlebell Class – King George

Metcon 3.2 (AMRAP – Rounds and Reps)

Hip Crossover – breath 7x each side

Open Book – 5 each side

GOATA 2-3x through

Rockers x 20

Bow Hip Stretch – 7br each side

Bow Hip Stretch Rockers x 10

https://www.instagram.com/p/Cxvlzo3rhqi/?utm_source=ig_web_copy_link&igshid=MzRlODBiNWFlZA==

Toe Rockers x 20

Crawl x 10 each side

Access Hinge – 7 Br

No Support Bow: https://www.instagram.com/p/Cxnh7H8sgAA/?utm_source=ig_web_copy_link&igshid=MzRlODBiNWFlZA==

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Sundial Hip Internal Rotation Pail/Rails (1 min, then 10s/10s for P/R

https://youtu.be/1Mv-C-exKOc

Sundial Hip External Rotation (same protocol as internal rotation)

https://youtu.be/uOzKZtYvfqM

Half Kneeling Hip Flexion Hovers x 10

https://youtu.be/InHh2zzXBv8

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Warm up to movements of the prescribed workout:

18 Min AMRAP

5/5 Half Kneeling Press ups (start with left side)

10 Around the world with high five

5/5 Single Arm Swings

100m single arm farmers carry