KB Class – 05/20/19

CrossFit SoCo – Kettlebell

Metcon (No Measure)

5 Min Body Prep

3 Rounds of

100 Jump Rope Skips

20 Halos

Metcon (Weight)

5 Rounds

Heavy Double Hike Swing x 6

Beast Knee to Elbow x 4/ Side

Metcon (Weight)

5 Rounds

Sumo Row to Deadlift x 6

Rotational Strict Press x 5/ Side

Metcon (AMRAP – Reps)

3 Rounds

Max Chinups/ Ring Rows

Accumulate :40 in Frog Hold


Metcon (No Measure)

3 Rounds

Band Curls x 20

Band Pull Aparts x 20

Band Pressdowns x 20



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