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