11/14 “Monday”

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The Russian Kettlebell Swing is quick and efficient. It is a hip hinge movement that works the muscles of the posterior chain. The power of the swing is generated from the hips while the spine is held perfectly stable and neutral. Most who are sedentary at a desk all day have lost control of these muscles. The swing will help strengthen and regain control of the posterior chain, lat activation, and core stability. #techniquetuesday #russiankettlebellswing #badgercrossfit #crossfit #swing #fitness #wauwatosa #milwaukee #wisconsin #functionalfitness #learnmore #movebetter

A post shared by Badger CrossFit (@badgercrossfit) on Nov 8, 2016 at 11:45am PST

Mobility (10 minutes before class)
Lax Ball Trap, Foam Roll upper Tspine, Keg Drill, Banded Shoulder

Strength
Fitness:
Snatch-grip RDL, Powell Raises, Bottoms up Press
Performance:
Snatch, Muscle-up transition reps

WOD
“Nasty Girls”
3 Rounds
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans (135/95)