Three rounds for time of:
run 400 meters
single arm hang, right arm, 15 seconds
45 pound barbell Turkish Get-up, left arm, 5 reps
single arm hang, left arm, 15 seconds
45 pound barbell Turkish Get-up, right arm, 5 reps
30 second L-sit hold
Note: Single arm hang is hanging from the pull-up bar by one hand. Count the 15 seconds on your own…slowly. Scale by alternating hands for 15-count OR hanging with both hands. Scale Turkish Get-up with dumbbell or kettlebell…or no weight. L-sits can be done on the floor instead of the parallettes, alternating legs at the bottom position of the pistol (one legged squat) or doing sit-ups.
We’re hosting the CrossFit Kettlebell Trainers Course, July13 & 14th 2013. For more details and registration check here. It is rare for one of the CrossFit Specialty Courses to be offered on Long Island. It is rare for one of the top-tier kettlebell coaches in the world to present on Long Island. Take advantage of the opportunity while you can!!