400M run

10 Spider-man Lunge w/twist

10 Pushup2Downward Dog

5 Cobra to Hip Snap*

Grab light KB

10KB deadlifts

10 Russian KB Swings

10 Goblet Squats


Saddle Pose – 1 Min

Video courtesy of Invictus Fitness.  For the Cobra to Hip Snap, watch this video.  Why is this so important?  The more efficiently we use our hips to generate the force to come off the ground, the less stress on our arms, chest, and shoulders.  Plus, the more efficient our landing position, the quicker we can jump at the end of the burpee, allowing us to cycle the burpees even faster


For Time:

800M Run

Directly Into…

3 Rounds:

21 Russian KB Swings (70/53)

15 Lateral Burpee Over KB

9 KB Goblet Squats (70/53)

Directly Into…

800M Run

Video courtesy of CrossFit HQ.  Some pointers on the Russian Swings.  Really focus on hinging at the hip, and then using the hip to move the weight.  The arms are just along for the ride.


Video courtesy of Jennie Lachapelle.  Demo of the Burpee over KB.  JUMP over the KB handle on these.



Scaling Options:

Run -> 1K Row -> 4 Min Cardio

KB -> 53/35 -> 35/25 -> as needed

Burpee over KB -> step over instead of hop


Cool Down:

Kneeling Lat Stretch – 1 Min per side


Couch Stretch – 2 Min per side

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