Strength/Skill
1a) KB Rows - 5 sets of 8 reps (per side), heavy, but full range of motion. Rest 60 seconds.
1b) Kettlebell Swings – 5 sets of 12, heavy, but with perfect form. Rest 60 seconds.
Conditioning
5 rds for time:
Run 100m
10 Pushups
Rows - http://www.youtube.com/watch?v=ej9XLPN3mPo (pull shoulder blades back and together, then drive elbow back)
Kettlebell Swings - http://media.crossfit.com/cf-video/CrossFit_KBSwings.mov
Pushups - http://media.crossfit.com/cf-video/CrossFit_DevelopingPushup.mov
Post weights used and time to complete conditioning to comments.
1a) KB Rows - 5 sets of 8 reps (per side), heavy, but full range of motion. Rest 60 seconds.
1b) Kettlebell Swings – 5 sets of 12, heavy, but with perfect form. Rest 60 seconds.
Conditioning
5 rds for time:
Run 100m
10 Pushups
Rows - http://www.youtube.com/watch?v=ej9XLPN3mPo (pull shoulder blades back and together, then drive elbow back)
Kettlebell Swings - http://media.crossfit.com/cf-video/CrossFit_KBSwings.mov
Pushups - http://media.crossfit.com/cf-video/CrossFit_DevelopingPushup.mov
Post weights used and time to complete conditioning to comments.
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