kettlebell swings Archives | CrossFit Old 4th Ward

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Strength

Shoulder press: 3 rep max

Accessory

Skill: ring work

OR

Work: 15 3 point toes to bar
50 JM presses

WOD

As many rounds as possible in 10 mins: 
10 kettlebell swings 70/50
10 kettlebell shoulder to overhead (alternating arms)

Strength

Weighted step ups: 3 sets of 8-10 reps each leg – work ups (record all three weights)

Rest 2 mins between sets

Conditioning 

12 min EMOM: 

Even – 10 kettlebell swings 70/53

Odd – 4-6 strict handstand push ups

Core

3 sets of 10 strict toes to bar (no kip)