F3 Copley
For Whom the Bell Tolls
Tue., Apr. 11, 2023
Stuff with Bells
Tue., Apr. 11, 2023 / 05:30 am - 06:15 am / Copley High School
Smores
PAX:
Workout:
Round 1, 2x, 35 sec on, 15 sec break
- Half burpee deadlift upright row
- Swings
- Alt. Reverse lunge double hand press (back knee rest on ground)
- Synchronized squat curl
Round 2, 2x, 35 sec on, 15 sec break
- Explosive deadlift over head press
- Synchronized squat upright row
- Pull over leg raise alt with knee tuck
- Kneeling kayak
Round 3, 2x, 35 sec on, 15 sec break
- Double swing gorilla deadlift
- Surrenders with a jump
1 min break
Round 4, 2x, 35 sec on, 15 sec break
- Deadlift to alt reverse lunge, do a deadlift both hands then hold on in 1 hand during lunge
- Push up pick up kb bring to where hand was
- Lateral lunge- around the world
- Lunge takeover swing- swing on bring feet together
COT:
don’t be afraid to change things up. Step out in faith aka a new adventure. This was in line with the change up of almost all new KB moves today.