Grab light KB and Bike

10 Cal Bike

10 KB Deadlifts

5 KB Russian Swings

10 Bow2Bends

10 Alt Toe Touch

50 ft Suitcase carry right arm

5 American Kettlebell Swings

50 ft Suitcase carry left arm

10 Hollow Rocks


Cardio intervals

15 Rounds for Cals:

30 sec. medium pace bike

15 sec. bike sprint


Score = Total cals at end of last set

The goal here is having a good transition from steady state to sprint, and back again


3 Rounds:

400M Run

30 American KB Swing (53/35)

200M KB Suitcase Carry* (53/35)


*Switch arms at 100M point

Video courtesy of CrossFit Switch. On the suitcase carry, remember to keep the hips square and core tight to stay nice and upright in the movement.  Otherwise, you’ll feel the body crunch forward, which will make breathing a bit more difficult.  The running and KB swings will get you winded enough.  Don’t give your lungs more stress than needed.

Scaling Options:

Run -> 500M Row -> 2 min cardio of choice

KB weight -> 35/25 -> as needed

Cool Down:

Barbell forearm roll out – 1 Min per side

Video courtesy of CrossFit Up


Iron Cross Hold – 1 Min per side

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