Warmup:
Grab light/med KB
200M run
30’ Spider-Man Lunge
30’ Walking Kicks
10 KB deadlifts
10 Russian Swings
10 Goblet Squats
15 sec hollow hold
5 V-Ups
Super Squat Hip Sequence: See video below, courtesy of Mobility WOD
WOD:
EMOM x 30 MINUTES:
Min 1 – 15 Russian KB Swings (70/53)
Min 2 – 15 Hollow Rocks + :20 Hollow Hold
Min 3 – 15 Goblet Squats (70/53)
Min 4 – :45 Right Side Plank
Min 5 – :45 Left Side Plank
Video courtesy of The Free+style Connection. Carol Paoli breaking down the Hollow Rock. Core stability is our focus today. In the two KB movements, focus on keeping the core tight to avoid throwing your back out. In the Hollow rock/hold and the planks, again, tight core will be your goal here. Also, side planks are to be done on your forearms.
Scaling Options:
KB weight -> 53/35 -> as needed
Hollow rocks -> hands at side
Side plank -> use free hand to stabilize
Joint Strike CrossFit 