HO HO HOLD my kettle bell

By Amelia Munro

Top Tier CrossFit Columbia – CrossFit


kettlebell press

3 sets

– 5 single arm kb presses into 5 overhead squats

superset with

-10 lightly banded high pulls (red/ black bands


Metcon (No Measure)

Every 4 mins for 5 rounds

-10 banded lateral steps each way

– 10 lateral medball slams each side

– LIGHT sled sprint 60 ft down and back