CrossFit Firebase Orlando

Kettlebell Class, 01-20-2016

7PM Kettlebell class is happening again! It looks to be swinging good time!

Sign up early to reserve your spot!

a) Static Work:
EMOM 12 min:
– Minute 1: Hollow Rock position hold in bar
– Minute 2: Boat-hold
– Minute 3: Pull-up hold
*30 sec on/ 30 sec off each minute
* Scaled: Negative jumping pull-ups

b) Group work: Snatch technique

c) Workout: 3 Rounds
Fight Gone Bad-Kettle-bell edition:
Minute 1: AMRAP KB Snatches
Minute 2: AMRAP Goblet Squats
Minute 3: AMRAP Russian Swings
Minute 4: AMRAP Jumping Lunges
Minute 5: Rest

D) Partner Core Cash out

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