12/22/2011 “KB Figure 8s”

Posted on Dec 28, 2011 in GRIT by crossfitgrit 0 Comments

“”KB Figure 8 with Hold”>
“KB Figure 8s”

5 Rounds for time
10 Pullups
10 KB Figure 8s w/ hold 53/35
10 Goblet Squats 53/35
25 Abmat Situps
200 M Run

KB Figure 8s w/ hold start with KB in the down position, go half swing then let Kb swing between legs with only on hand and grab KB with the other behind leg. Using the momentum swing KB around and snatch up to opposite shoulder catching with free hand in Front Rack position. That is One Rep. Now push KB away and let swing through legs and grab with the other hand behind the leg and repeat to opposite shoulder catch for rep 2.

RX
Mike Ray……13:46
Alex……….16:30
Wesley……..16:49
Kat………..18:18
Bre………..20:19
Anne……….23:12

Scaled
35#
Kelly..red…..17:09
Bryan..red…..19:47
Stephanie.blue.19:58
Brett…red….20:57
Robin…..blue.22:01
Sophia…blue..22:30
Shuttle..red…29:38

26#
Staci……..22:29
Laura……..19:32
Hiedi……..22:08
Brooke…….16:28
Paige……..19:20