8am Kettlebell
35 on 10 off 4 rounds
single leg deadlift
push up w/rotation
KB row L/R
Sprint in place
then
3 rounds
1 alt arm swings
Alt offset pushups
ice skates
then
30 seconds 5 rounds
burpees / swings
…
9am WOD
Strength: Overhead Squat 5,5,5
MetCon 1:
1 minute L-sit Pull-ups
2 min Strict Pull-ups
3 min Kipping Pull-ups
MetCon 2:
1 min Bodyweight Deadlift
2 min Russian Swings (70,53)
3 min Goodmorning
8am Kettleclass
Laura
Juan
Mike G.
Tiffany
Kris
Laurie
Lea
9am
Sarah
Rob
Melissa
Anni
Em
Olympic Lifting Class
Rob
Anni
Alex
with special guest Allison
Try CrossFit Free
Juliana