Have a swingin’ time!

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

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