7 Min AMRAP:

30 Single Unders

10 kneeling lat stretch

8 DB/KB ground to OH

5 Kip swings or bent over row

5 Cobra to Downward Dog

10 Thoracic High Fives


Turkish Get Up Practice:

Spend 10 Minutes working on Turkish Get Up technique. 

Use DB, KB, Bar, or any object you can hold onto (detergent bottle, 2-liter bottle, broom stick, closed paint can, etc…

Video and comments courtesy of Jeff Martone and CrossFit HQ.  Some basics for the Turkish get up.

First there’s sitting up, then the transition to the knee and, finally, standing up.

While lying on the floor, your chest must be open. Then, ensure your knuckles remain in the same spot in space. Next, press, drive off the heel and keep coming up to a sitting position. This position, Martone cautions, does not involve merely rolling over or sitting straight up like a regular sit-up

“As you get stronger, you’re always shifting your weight to your forearm,” he explains. “But you gotta minimize weight to it and really work your core pretty hard.”

When it’s time to transition to the knee, push down the shoulder on the opposite side of the weight, push off with the heel and bring the leg through. Then, stand up while keeping the kettlebell in the same overhead position


21 Min EMOM:

Min 1 – 1 Turkish Get Up per side

Min 2 – 10 Pull Ups/Ring Rows/Bent over Rows, table rows

Min 3 – 30 Double Under/60 Single Unders/30 Penguin Hops/60 Bunny Hops

In the Turkish Get ups, the goal is to try to increase the weight each round.  If this is not possible, try adding reps per round to make it challenging

Video courtesy of Andrew Hemmig.  If you are limited on equipment, this is a good alternative for pull ups, table rows

Video courtesy of WOD Prep.  Demo of Penguin Hops.  If you don;t have a rope, do these.



Cool Down:

Kneeling Lat Stretch – 1 Min per side


Downward Dog – 2 X 1 Min Hold

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