Swinging and Sitting

Members of the first wod at CrossFit Killearn!

Today's Lift:

Back Squat
55% x7x2 Sets
65% x5x1 Set
75% x5x7 Sets

Today's WOD:

25 Kettlebell Swings 32/24kg
50 Sit-ups
20 Kettlebell Swings 32/24kg
40 Sit-ups
15 Kettlebell Swings 32/24kg
30 Sit-ups
10 Kettlebell Swings 32/24kg
20 Sit-ups
5 Kettlebell Swings 32/24kg
10 Sit-ups
 
For time.
Time Limit:15 Minutes

Warm-up:

  1. Partner Row 900m (150m intervals)
  2. Knees-to-elbow x10
  3. Kettlebell Swing x10
  4. Squat Jump x10

MOD:

  • Back Squat
  • Kettlebell Swing
  • Sit-up

Post-WOD:

Stretch: Hamstring

Tallahassee CrossFit Athlete Results: