3 Rounds for time of
400m Run
20 MB Lunges
15 Push Ups – Games Standard
+
50 Turkish Get Ups (TGU)
If anyone wants to volunteer I will try to Turkish Get Up a human! Hut, you are not allowed to volunteer.
3 sets of
12 Kettlebell front squat
15m resisted run
12 Bent rows
rest
+
Row 750m and then
3 rounds of
10 Sit up to Squat
10 Burpees
+
L-sit practice on kettlebells
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Bent Row video – Catalyst Athletics
Luuuuuuuuke from CrossFit Elevate demonstrates the L-sit using kettlebells
10 min Double Under skill work
+
Karen
150 Wall Ball 20/14 for time
Nice kettlebell swing, many of you are making some significant improvements in your flexibility and movement patterns. Don’t forget to keep those tissues supple and mobile….take home some of the mobility exercises we do at the gym and work on your limited ranges/flexibility at home. Flexibility and proper mobility will make you sneaky strong and good at most activities…..faster, better, healthier, stronger, don’t think I can have too much of that stuff so GET BOLT and mobilize yourself.
Curtis P’s
4×3
+
KB Swing and Burpee Reverse Ladder
15 KBS, 1 Burpees
13 KBS, 3 Burpees
11 KBS, 5 Burpees
9 KBS, 7 Burpees
7 KBS, 9 Burpees
5 KBS, 11 Burpees
3 KBS, 13 Burpees
1 KBS, 15 Burpees
Compare to 2.09.11
Kettlebell training is old school
Split Jerk 1-1-1-1-1-1-1
rest
100 Kettlebell Swings for time
Oh oh me me pick me!
Any luck with the human Turkish Get Up?
No volunteers yet, I will try a max barbell TGU to give the victims, ahem human kettlebells confidence