Iron Grip CrossFit – CrossFit
Here are a couple interesting articles regarding the kettlebell swing.
http://library.crossfit.com/free/pdf/25_04_kettlebell_swing_Rev_07_2012.pdf
http://library.crossfit.com/free/pdf/32_05_Swingers_Kippers.pdf
Warm-up
(No Measure)
3 Rounds
30 seconds double unders (attempts)
15 Walking lunges
10 MB slams
1 Wall climb
Metcon
Metcon (Time)
5 Rounds For Time:
200 meter run
10 Thrusters @ 105/75
20 KB swings @ 53/35
10 Burpee pullups
R+ = 135/95 Thruster
70/53 KB swing