Warmup:

Jog 30’ and back x4

5 KB Deadlifts

High knees 30’and back

10 KB Russian Swings

Butt kickers 30’ and back

5 Am KB Swings

10 Cobra to Downward Dog

5 Cobra to Hip Snap

WOD:

Every 3 Min for 36 Min:

1st 3 Min – 400M Run

2nd 3 Min – 45 Am KB Swings (53/35)

3rd 3 Min – 30 Burpee to plate (25#)

Score = Total successful 3-min sections

Videos courtesy of Functional Bodybuilding and CrossFit HQ.

The point of this WOD is efficient movements in the time period.  You should average a minute or more of rest per 3-minute period.

Scaling Options:

Run -> 500M Row

KB weight -> 35/25 -> as needed

Cool Down:

90/90 pose – 1 Min per side

Video courtesy of Ken Whittier

Calf Stretch on rig – 2 Min per side