Grab light KB
15 Cal Row
5 KB Deadlifts
5 Am KB Swings
5 Goblet Squats
Front Rack mobility 1 min per side (see video below, courtesy of Power Monkey)
Increase weight ea set
Video courtesy of CrossFit HQ. Our fourth attack on the Front Squat. Just like with the heavy single we did on deadlift this week, if you are feeling good and want to shoot for a new 1RM, go for it! Even if it means doing a few extra heavy singles to keep going up in weight.
Min 1 – 100′ Suitcase Carry (50′ L-Hand, 50′ R-Hand) (53/35)
Min 2 – 30 Am Kettlebell Swings (53/35)
Min 3 – 25 Goblet Squats (53/35)
Video courtesy of T-Nation. For the suitcase carry, start with the KB in the left hand, keep the core tight and walk 50’. Put the KB down, turn around, pick up the KB in the Right hand, and walk back to that starting point. Good, efficient movement in each minute should allow you to get about 20 seconds rest per minute. Earn that rest!
KB weight -> 35/25 -> as needed
Cobra Pose – 2 Min
Front Rack Mobility
(same one from warmup)