CrossFit I35 WOD 12/6/19
Warmup
2 Minutes For Quality:
10 Glute Bridges VIDEO
10 Kettlebell Deadlifts
2 Minutes For Quality:
20 Single Unders
10 Russian Kettlebell Swings
2 Minutes For Quality:
10 Single-Leg Glute Bridges (5 Each Side)
10 Kettlebell Goblet Squats
Don’t go lighter than 16/12 or heavier than 24/16 for all kettlebell warmup movements.
For quality means that even though the clock is running there is no stress or concern about how many how heavy or how fast. In other words, intensity isn’t the goal for this part of the workout.
Then
AMRAP 9:
35 Double Unders
25 Air Squats
15 Russian Kettlebell Swings
(Go as heavy as you can do all 15 reps unbroken.
However 16/12kg bells are the lightest you can use. If you can’t get 15 with that weight scale the number of reps.)
Squat 3 x 5
Warm-up to the heaviest possible set of 5 and repeat for two more sets. Remember unless you have an adaptive need (if you do or think you do please tell your trainer) proper depth is always more important than how much weight is on the bar. Also if you need multiple sets to get warmed up enough to attain proper depth (trust me I do as much or more than any of you) by all means do more warmup sets.
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