The Warehouse

The Warehouse

PSKC CrossFit – CrossFit

SKILL

1: Metcon (No Measure)

Divide up the class into the following groups and spend around 15 minutes working on the following:

A) Kettlebell Snatch Technique Review and Work Up to a Heavy Set

OR

B) Butterfly Pull Up or Muscle Up work (Butterfly – Great instructional video homework –> https://www.youtube.com/watch?v=UabNwmk0oUM)

Record Triumphs in the comments.

Metcon

2: Metcon (AMRAP – Rounds)

THROWBACK ALERT – PSKC TWO MINUTE TORTURE (https://www.youtube.com/watch?v=YSx7p7zIREk check out all the peeps)

Every two (2) minutes for ten (10) rounds (total of 20 minutes) complete the following:

– 5 Burpees

– 10 KB Snatches (5 each side, 53/35)

– 15 Mountain Climbers (15 each leg, 30 total)

– 20 Russian KB Swings (53/35)

*Mod 2*

– 5 Burpees

– 10 KB Snatches (5 each side, 35/26)

– 15 Mountain Climbers (15 each leg, 30 total)

– 20 Russian KB Swings (35/26)

*Mod 1*

– 4 Burpees

– 8 KB Snatches (5 each side, 26/18)

– 12 Mountain Climbers (15 each leg, 30 total)

– 16 Russian KB Swings (26/18)

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