With this ring, I thee...... (Monday 20 April 2009)

Hope you all had a good weekend. I went over to fellow FK.UK Associate CrossFit Reading for a kettlebell workshop. Learned some fun new tricks for these little beasts so look for some of those to work their way into our workouts in the near future!

Big thanks to Andy for running the workshop, and I strongly recommend it to anyone looking to improve their skills. 

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Wall Squats

concentrate on a high chest and a good down action, initiating at the hips

Strength

Back Squats: 5x3

Conditioning

21-15-9

Ring Dips

Tuck Jumps

Ring Rows

for time

Use jumping dips as required

Skill/Cash out

Head Stand - hold for a total of 2 minutes (3 point head stand - arms and head - NOT head only!!!)

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