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CROSSFIT TRENCHES – CrossFit

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Kettlebell Swings (Kettlebell Swing Practice RKBS 4×5 AKS 4×4 )

Light-Med weight, focus on technique using glutes, hamstrings and quads instead of lower back. Practice hip hinge (bow). Try not use arms at all & “hike” the bell.

Metcon (Weight)

6min EMOM of:

Odd: 10 Goblet Squats 53/35

Even: 10 KB Alt. Snatch 53/35 (5 ea side)

2min Rest, then…

6min EMOM of:

Odd: 10 Front Squats*

Even: 10 T2B

*Score is weight used in F. Squat*