Coaching Crossfit Kettlebell class

11/16/14

Warm-up, Jumping jacks, jump rope, globet squat, joint mobility Indian clubs for shoulders, stretch bands.

My workout before Crossfit class.

Barbell Zercher squats: 95lbs to 200 lbs, 8 sets of 3.

Kettlebell floor press. 12kg to 32kg in 6 sets of 5 reps. (the 32kg presses were solid, but slow.)

WOD with Crossfit class.”Kettlebell from hell”  http://crossfitorangeny.com/

 

53 reps each; RKS,SDHP,AKBS, and KB good mornings, all for time.

good class sessions and they got the work done.

Cool down with 500 meters on C2 rowing.

Ken

This mission is sacred