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Saturday April 2 2016

Karen L. working through her thrusters on 16.5.

Karen L. working through her thrusters on 16.5.

NEWS:

*Please take a moment and click here to fill out the most recent CrossFit Hamilton Survey. You can also find more information on the Member’s Only Facebook Page.

*Wednesday and Thursday 4pm classes begin April 6th!!!

*Wednesday 8pm Open Gym begins April 6th!

WARM-UP:

1) 3x: 30 seconds EACH of: Jump Rope, High Plank, Hollow Hold, Kettlebell Deadlift

2) Spend 5-7 minutes with Banded Shoulder Mobility & Hip Mobility

3) Prep Kettlebell Swing as a group:

3x through (not for time): 5 KB Deadlift, 5 Russian KB Swings, 5 American KB Swings

Use this to build up to KB weight for workout. 

WOD:

For Time:

50 American Kettlebell Swings #70/53

50 Burpees to Target

50 Russian Kettlebell Swings #70/53

50 Burpees to Target

FORMAT:

*Notice the difference on KB Standards in WOD

SCALING:

 

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