Iron Grip CrossFit – CrossFit
We don’t always do a kettle bell swing, but when we do, we do it American style.
http://library.crossfit.com/free/pdf/25_04_kettlebell_swing_Rev_07_2012.pdf
https://www.youtube.com/watch?v=vdezTMulJ-k
Warm-up
Warm-up (No Measure)
7 Minutes:
20 Jumping jacks
10 Grasshoppers
5 Burpees
Mobility
Barbell shoulder/traps
Partner shoulder internal rotation
Hamstring PNF stretch
Ankle/calf
Metcon
Metcon (Time)
5 Rounds For Time:
12 Bench press @ 105/75
12 KB swings @ 35/53
12 Jump squats
Rx+ =
135/95 Bench
70/53 KB