Warmup:

200M jog

10 Spider-man Lunge

10 Bow to Bends

10 Squat to Stands

With light KB…

10 KB Deadlifts

10 Russian Swings

5 American KB Swings

5 Goblet Squats

If doing T2B, bar warmup: On a pull up bar, perform 5 reps of: Scap Pull Up, Kip Swing, Kipping Knee Raise, Toe2Bar

WOD:

On the 3:00 x 7 Rounds:

 

12 Toes to Bar

15 Goblet Squats (53/35)

30 KB Swings (53/35)

Staying smooth with your reps will make this one fly by and give you ample rest every round.  Remember the old saying: slow is smooth, smooth is fast.

 

Scaling Options:

Toe2Bar -> Hanging Knee Raise -> If no bar, perform V-Ups

Video courtesy of CrossFit HQ.  Demo of V-Ups.

KB Weight -> 35/25 -> As needed

 

Cool Down:

Cobra Pose – 2X1 Min hold

 

20 Slow Iron Crosses