One Arm at a Time

Individual Warm-up:

Complete prior to class.

Group Warm-up:

The CFKillearn Warm-up
3 rounds of 10-15 reps of:  
  1. Samson Stretch (15-30 seconds)
  2. Kettlebell Swing
  3. Sit-ups  
  4. Walking Lunge
  5. Handstand Push-up (5-7 reps)
  6. Strict Pull-up (5-7 reps)

Announcements/MOB:

  • The Festivus Games are on Saturday!
  • 5 Way Simple Shoulder Stretch

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

  • Turkish Get-up
  • Kettlebell Push Press
  • Kettlebell One-Arm Swing

Wod:

One Arm at a Time
 
8  Turkish Get-ups  24/16kg
16 Kettlebell Push Press 24/16kg
24 Kettlebell One-arm Swing 24/16kg
 
3 Rounds for time.
Evenly divide between each arm.
Time Limit: 20 Minutes