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SINGLE ARM KBS

Photo: CrossFit Massapequa athlete Barbra T. showing us all how to perform a textbook goblet squat. Notice the knees out, chest up and elbows in.

SKILL:

REVIEW SINGLE ARM KBS AND HOW TO TRANSITION FROM HAND TO HAND

WOD:

30 ALTERNATING SINGLE ARM KBS (53/35)

30 V-UPS 

200 METER RUN*

20 ALTERNATING SINGLE ARM KBS 

20 V-UPS

200 METER RUN

10 ALTERNATING SINGLE ARM KBS

10 V-UPS

200 METER RUN

20 ALTERNATING SINGLE ARM KBS

20 V-UPS

200 METER RUN

30 ALTERNATING SINGLE ARM KBS

30 V-UPS

200 METER RUN

* If athletes would prefer to row or ride the assault bike, the equivalent is to row 250 meters or bike for 12 calories on Assault Air Bike.