Bell House Fitness – CrossFit

Metcon (Time)

RX

3 rounds for time:

21 KB swings (16/24 kg)

200-m run

Rest 3:00

For time:

21 single-arm KB swings/arm (16/24 kg)

800-m run

Mod 1

3 rounds for time:

21 KB swings (12/16 kg)

200-m run

Rest 3:00

For time:

21 single-arm KB swings/arm (12/16 kg)

800-m run

Mod 2

3 rounds for time:

21 KB swings (8/12 kg)

200-m run

Rest 3:00

For time:

21 single-arm KB swings/arm (8/12 kg)

400-m run
SKILL WORK

Post-workout:

3 sets:

20 GHD hip extensions

20 GHD back extensions