CrossFit VU – CrossFit
PLEASE PRE REGISTER IF YOU ARE A NEW FREE TRIAL ON OUR WEBSITE BEFORE ARRIVING.
Metcon (AMRAP – Rounds and Reps)
Kettle bell FLOW 12min AMRAP:
-5/5 Push press
-5/5 step back lunges
-3/3 KB Cleans
-3/3 KB Snatches
-3/3 KB Windmills
-KB Windmill DEMO:
choose your own weight and choose wisely, lol. Goal each rd is to NOT PUT DOWN KB. rest between rds. 5 burpee penalty if you have to set down KB during a rd.
Warm-up (No Measure)
2 Teams of 4 in 2min intervals:
Hand ball time! Think soccer with a small ball in your hands and small goals. Ball in hand you cant move. everyone else is trying to get open to score/pass the ball. Defend as needed. This will be fun so dont be scared to play sport. That is why we do CrossFit. Lets have some fun.