Thursday, February 18th, 2016

KB Around the Body

KB Half Moon

CrossFit:

400 m run 21 Sumo Deadlift High Pull (95/65) 9 Thruster (95/65) 400 m run 15 Sumo Deadlift High Pull 15 Thruster 400 m run 9 Sumo Deadlift High Pull 21 Thruster

Functional Fusion:

CARDIO KETTLEBELLS

Complete this program 2 X through for a 44 min. program.

STATION A: Cardio Kettlebell (light weight)

:30 2-arm russian swings / :30 rest

:30 R-arm russian swing / :30 rest

:30 L-arm russian swing / :30 rest

:30 KB around the body / :30 rest

:30 2-arm russian swings / :30 rest

:30 R-arm russian swing / :30 rest

:30 L-arm russian swing / :30 rest

:30 KB around the body / :30 rest

+ 90 sec. max effort plank hold

+ 90 sec. rest/rotation

STATION B: Cardio Kettlebell (light weight)

:30 R-arm KB clean & push press / :30 rest

:30 L-arm KB clean & push press / :30 rest

:30 KB Goblet squats / :30 rest

:30 KB half moons / :30 rest

30 R-arm KB clean & push press / :30 rest

:30 L-arm KB clean & push press / :30 rest

:30 KB Goblet squats / :30 rest

:30 KB half moons / :30 rest

+ 90 sec. max effort plank hold

+ 90 sec. rest/rotation

#WOD #FunctionalFusion

  • White Twitter Icon
  • White YouTube Icon
  • White Facebook Icon
  • White Instagram Icon
CFIV

​©2008 - 2019 CrossFit Inland Valley LLC.

All rights reserved.​

crossfitinlandvalley.com