KB Class – 04/01/19

CrossFit SoCo – Kettlebell


Metcon (Weight)

5 sets

6 single arm suitcase deadlift/ side

6 strict press/ arm

12 double bent rows with pause at top

Metcon (Weight)

4 sets

8 front foot elevated reverse lunges (goblet hold)/ leg

10 pushups with hands on bell

Metcon (Weight)

8 min EMOM

10 swings single arm alternate each time

Metcon (Weight)

3 sets

8 times through shoulder complex

Punch out

90 side raise

Close press

Metcon (No Measure)

20 pull aparts


Schedule your
free intro

Talk with a coach about your goals, get the plan to achieve them.

fill out this form to get started >>

Take the first step towards getting the results that you want!