CFDC
Metcon: AMRAP in 12 minutes of:
Church run (approx. 250 meters)
24 double-unders
12 kettlebell swings (24kg)
5 rounds plus church run
Notes: The emphasis of today's class was on the "snatch-style" kettlebell swing. This style of swing still generates its power from the hips; however, the athlete keeps the bell closer to the body and flips it over as it approaches head height. The cycle time is much faster with this style as the arc is significantly decreased. It's a little more taking on the shoulders than the regular swing, but it's much easier to achieve the CrossFit Games standard of having the bottom of the bell facing directly upward at the top. I moved through this workout unbroken -- probably could have run a little faster, but I maintained a decent pace throughout. We worked a little bit of hip and shoulder mobility afterward to prepare everyone for Saturday's snatch ladder.
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