AMRAP in 20 minutes

21 Box Jumps 24"/20"

15 KB Swings 53#/35#

 9  Burpees

Post number of completed rounds.

Coaching Tips: Scale load and movement to match your current fitness level.  You have 20 minutes to complete as much work as possible of the triplet.  The box jumps are from two feet on the ground to two feet fully on the box, you must come to full hip and knee extension at the top of the box jump for it to be counted as a good rep.  For the kettlebell swings, think about thrusting the weight up with your hips, not pulling it up with your arms.  At the top of the move, your shoulders should be fully open, making one long, straight line from the top of the bell to your feet.  As you all know, the criteria for a good burpee is a bit stricter here at CFEC…  Hands on the ground, jump both legs back, chest to deck, straight legs with no knees on the ground when you are performing the push-up, jump the feet in and end with a legitimate jump off of the ground with a clap overhead.

One of the many prayer positions assumed during yesterday's workout…