1 armed KB swings – Take a kettlebell with 1 arm gripping the center of the handle
Start in the deadlift stance with the KB between your feet
Aggressively stand to a straight leg with full extension of the ankles, knees, and hips, squeezing your glutes or popping your hips at the top of the movement like you are pinching a penny in your butt TIGHT!!
As you pop your hips, the KB will swing to shoulder level with the momentum you have just created, retract your shoulder softening your elbow just a bit and then back down to the starting position.
KB Class WOD: 12 Minute AMRAP:
8 Right, 8 Left one armed swings 20 feet walking lunge with kettlebell racked at the shoulder, switch sides each round
CF Class WOD: Complete as many rounds as possible in twenty minutes of: 25 Burpees Body weight back squat, 15 reps[gallery orderby="post_date"]]]>