Wednesday, October 14, 2015

WOD

For Time:
200 m run
15-10-5
Toes to bar
Russian KB swings (1.5/1)
200 m run
5-10-15
Toes to bar
Russian KB swing
200 m run

Tip of the Day
The KB swing is a posterior chain developer.  The glutes and hamstrings move the KB.  It is also great for core development since you need to be able to brace your midline against a moving object.  The KB swing is not, however, an arm exercise.  Yes, in CrossFit we believe in full range of motion about a joint and we usually swing our KB overhead.  However, the momentum of the KB being pushed from your hips takes the bell up overhead, your arms shouldn't be pulling it there.