FIGHT GONE BAD... VERY BAD... KETTLEBELLS

WARM-UP:

So much fun Saturdays!

So much fun Saturdays!

  • PVC Passes & Shoulder Circles
  • Lat Distraction
  • Run 800m with partner and enjoy the sun.
  • Crossfit Baseball - Animals or lunges between bases
  • Hit = Front Roll
  • 1st base = 5 burpees
  • 2nd base = 10 tuck jumps
  • 3rd base = 15 airsquats

TEAM WOD: KB Gone Bad. . . Very Bad.

  • 3 Rounds – going for total reps.
  • 1 Min – KB squat and press (24/16)
  • 1 Min – KB Sumo DL High Pull (32/24)
  • 1 Min – Box Jump (24/20)
  • 1 Min – Push Press (24/16)
  • 1 Min – KB Swing (32/24)
  • 1 Min Rest

Both team members work at the same time. Different Stations. Both partners will complete 5 min before resting 1 min and doing next round. 3 rounds total. Score is total score between both team members.

Posted
AuthorCrossfit Bytown