Warmup:
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
S/S/S:
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
WOD:
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
Joint Strike CrossFit 