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
