We will have a combined class of CrossFit and Modus. For our workout, we will be doing the hero workout “Georgie.” This 21 minute AMRAP of burpees, push-ups and kettlebell swings is on the longer side of workouts we do. To start things off we will hit 65 sit-ups to “warm-up” the core. After the buy in is complete we will get into the work. To get into the prescribed stimulus we will need to be able to pace the burpees to complete them unbroken then be able to get the pushups and Kettlebell swings in 1-2 sets. A great goal would be to get 7+ sets. We may need some substitutions of the Kettlebell swings due to the class size. For the more experienced athletes, we can grab heavier KB and do russian swings or reduce the number of reps. Another possibility would be to get a dumbbell and substitute alternating hang DB Snatches. Both of these option can put a fun twist on the workout and free up more equipment.

HERO WORKOUT

“GEORGIE”

AMRAP x 21 MINUTES*

7 Burpees
11 Push-ups
22 Kettlebell Swings (53/35)|(35/26)

*Buy-In to workout is 65 Sit-ups