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Components
"KETTLEBELL ROCK"
Settings
Location
(All)
Forever Young CrossFit
Program
CrossFit
Date
Workout
Saturday - Forever Young CrossFit
Class
(All)
9:00 AM GYM CLASS
10:30 AM GYM CLASS
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
1 (1/0)
Workout
Saturday
Warm-up
ON A 10:00 RUNNING CLOCK (w/ a light-moderate KB)
2 SETS
:30 Bootstrappers
:30 Groiners
2 SETS
:30 Mountain Climbers
:30 Push-Ups to Pike
2 SETS
:30 Hollow Body
:30 Air Squats
2 SETS
:30 Pike Hold
:30 Russian KB Swings
2 SETS
:30 KB Upright Rows
:30 Slow Goblet Squats
Extended Warm-up
Metcon (No Measure)
EMOM x 10 MINUTES
Min 1 - :40 HS Walk or HS Hold Play / Practice
Min 2 - :40 Hollow Rock or Hollow Hang
(No Measure)
Workout
"KETTLEBELL ROCK" (Time)
4 ROUNDS FOR TIME
12 Handstand Push-Ups
18 Pull-Ups
24 KB Goblet Squats (53/35)|(35/26)
(Score is Time)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, December 26, 2020
Male Clients
1
Orazio
Tata
9:00 AM GYM CLASS
22:03
Female Clients
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