Warmup:

Grab light Kettlebell

2 Rounds:

10 Cal row

10 KB deadlifts

5 Russian KB Swings

5 American KB Swings

5 Goblet Squats

Then…

Super Squat Hip Sequence (video courtesy of Mobility WOD)

WOD:

For Time:

70/50 Cal Row or 50/35 Cal Assault Bike

21 Kettle Bell Swings (53/35)

21 Goblet Squats (53/35)

50/35 Cal Row or 35/25 Cal Assault Bike

15 Kettle Bell Swings

15 Goblet Squats

30/21 Cal Row or 21/15 Cal Assault Bike

9 Kettle Bell Swings

9 Goblet Squats

Video courtesy of CrossFit HQ.  Some efficiency tips on American KB Swings.  Find a good, steady pace on the cardio and then attack the KB work.

 

Scaling Options:

KB weight -> 35/25 -> As needed

If no rower or assault bike, sumo deadlift high pulls (95/65) 1 rep per cal of row

 

Cool Down:

Iron Cross Hold – 1 Min per side

 

Roll out T-Spine