Kettlebell Cross Workout

20r: 10 KB Swing / Plank 5/5 KB Clean / V-ups 5/5 KB Snatch / Burpees 1 min REST & Switch

5r: 5/5 KB Swing (in the next round +5) 3 Push-up  (in the next round +3) 1/1 Military Press  (in the next round +1) 100 s Plank  (in the next round -10)

10r: 10 Strict Pull-up (in the next round -1) 20 Push-up (in the next round -2) 5 s Plank (in the next round +5s) 10 KB Swing (in the next round +1)

EMOM 30 min 5 Push-Ups 5/5 KB Front Squats 5/5 KB Clean&Press 40 s PLANK 5/5 KB Swing

9 RFT: 8 KB Swing 7 Goblet Squat 6 KB Halo 5 Push-ups 4/4 KB Swing 3/3 KB Military Press 20 s Plank 1/1 TGU

10 RFT: 5 Push-ups 6 V-ups 5 Ring rows 6 Bicycle Crunches 5/5 KB Swing 20 s Plank

10 RFT: 4/4 KB Front Squat 3/3 KB Sots Press 20 s Plank 10 KB Swing

PART A: 5 r: 60s KB Swing 10s REST 50s KB Swing* 20s REST 40s KB Swing* 30s REST 30s KB Swing* 40s REST 20s KB Swing* 50s REST *heavier KB than in the previous round (for example 16-20-24-28-32kg) PART B: 8 r: 20s PLANK 10s REST

3 R: 40 KB Swing Max Push-ups unbroken Max Pull-ups unbroken Max Plank unbroken 3 min Rest

5 RFT: 10/10 KB Snatch 10 Push-ups 10 Goblet Squat 3 Strict Pull-ups 30 sek Plank TC: 30 min Mój wynik: 29:35 min / 23.08.2017 (in a 9kg vest; KB - 20 kg)