3/24/12 "Swinging Sandwich"

-Written by KC

Swinging Sandwich: Courtesy CrossFit 808.com

CrossFit AllStar, Waimea, Big Island: Today's Hour included a spirited game of CrossFit Dodgeball, Speed/Agility Ladders, and a workout called Swinging Sandwich named appropriately after the fact that Kettlebell swings are sandwiched right in the middle. As we do each Saturday, this wod was followed with 30 min. of yoga. It was a great workout, and as always a ton of fun!

Below: I got to train with my 10 year old son today which was lots of fun cause he's really competitive! But he did the run on his scooter...

Right: Keawe picks up a Kettlebell for one of the first times and does great.

CrossFit Kid Della

One Paleo treat our kids will always eat, no matter what time of day, is ribs.

Workout of the Day

Warm Up:

CrossFit Dodgeball

Speed Ladders

Skill:

Kettlebell Swing

WOD:

"Swinging Sandwich"

Run 400m.

15-12-9

Kettlebell Swings (70/55)

Sit Ups

Run 400m.

9-6-3

Kettlebell Swings

Sit Ups

Run 400m.

*Followed by 30 min. of Yoga