Re: Jonathan's Crossfit progression
Crossfit BWI Foundations Day 7
500 m row 1:46 damper on 10 (whoops!)
10 elbow to instep lunges with rotation
15 kip swings
Skillwork: KB swing
400 m run
21 1 pood KB swings (Rx is 1.5 pood I think)
I have no idea if that is a good time or not, and I don't think it was Rx'ed...still felt like death at the start of the third round, and felt great when I was done!
Was told my kip could be a lot more powerful if I used the length of my legs instead of just throwing my knees up...guess I'm not used to having so much room to swing!