Kettlebell Snatches and Goblet Squats

Individual Warm-up:

Complete prior to class.

Group Warm-up:

The CrossFit Warm-up
3 rounds of 10-15 reps of:  
  1. Samson Stretch (15-30 seconds)
  2. Overhead Squat with PVC  
  3. Sit-ups  
  4. Back-extensions  
  5. Pull-ups  
  6. Dips

Announcements/MOB:

  • What's a carb?
  • Roll out: Shoulders & Upper Back

Lift:

Back Squat
70%x3
80%x3
90%x3x3

Skills & Technique: (Click below for links to more info)

Wod:

5 L-Sit Pull-ups
10 Kettlebell Snatch (left hand) 24/16kg
10 Kettlebell Snatch (right hand) 24/16kg
15 Goblet Squats 24/16kg
 
15 Minute AMRAP