10 Kickers per side

10 Bow to Bends

10 Spider-man Lunge

10 Cobra to Downward Dog

10 Sit Ups

Grab light KB/DB

10 KB/DB Deadlifts

10 Russian Swings

5 American Swings



3 Ab mat Sit Ups, 3 American Kettlebell Swings (53/35)

6 Ab mat Sit Ups, 6 American Kettlebell Swings (53/35)

9 Ab mat Sit Ups, 9 American Kettlebell Swings (53/35)

Continue to add (3) Repetitions Per Round

Video courtesy o CrossFit HQ. If you don’t have a KB, you can do the swings with a DB.  Same concept and execution.  If you have the RX weight, good.  If you are limited to lighter options, still stick with the rep scheme.  It’ll still get spicy 🙂


Scaling Options:

Sit up -> Feet anchored


KB weight -> as needed


Cool Down:

Roll out T-Spine – 30 passes


Cat/Cow Stretch – 20 reps (slow and controlled)

Video courtesy of Howcast.  Quick demo on cat/cow stretch.

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