Thursday, August 30, 2012

Friday - Kettlebell fun day

 Russian swing.  Not what we are doing. 

Russian swing for reals.

Yo!  Steve Cotter teaches the kettlebell basics to Sean of Underground Wellness

 
DRILL:
rope climb
Wear appropriate clothing - long socks, pants.

LIFT
back squat
2 on the minute for 10 minutes at 4-6 rm
First perform several warm-up sets of 5

WOD
7 rounds

7 handstand push-ups
7 kettlebell swings, Russian-style
7 Ninja roll-ups to jump  - how-to - this is like a rolling burpee
7 teapot AKA half windmill
7 sumo deadlift high-pull with KB

Don't be afraid of these movements.  They are a little unusual, but you are CrossFitters, you can do anything!

We might do these soon, too : inverted burpees.

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