KB Class – 06/19/19

CrossFit SoCo – Kettlebell

Metcon (AMRAP – Reps)

0- 2 minutes: 20 heavy Russian swings

2-4 minutes: 30 Russian swings

4-6 minutes: 40 Russian swings

When you can no longer complete the prescribed swings in the 2 minute block, rest 1 minute and perform a max rep unbroken set of swings

Metcon (Weight)

For quality:

1 Goblet squat

2 lunges

5 pushups

2 goblet squats

4 lunges

10 pushups

4 goblet squats

8 lunges

15 pushups

6 goblet squats

12 lunges

20 pushups

Metcon (No Measure)

3 Sets

10 iron cross punch outs

10 pistol curls

Metcon (No Measure)

Play: Dead hang hip taps


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