Swinging with a Partner

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:

FlexFoods will be at CFTally TOMORROW with FREE samples!

Mobility:

Stretch: Wall Stretch

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

Lift:

High Bar Back Squat
70%x5
75%x3
85%x1 AMAP

Wod:

Swinging with a Partner
 
Run 400m
150 Kettlebell Swings 32/24 kg
 
For time.
One partner runs 400m while the other swings the kettlebell then switch.
Complete as many rounds as necessary to finish the kettlebell swings.
The wod is complete when the last run and all the kettlebell swings are complete.
Time Limit: 20 Minutes