Warmup:

3 Rounds:

200M jog

8 Alt V-Ups

8 Alt Spider-Man Lunge

8 Hollow Rocks

8 KB deadlifts

8 Russian Swings

WOD:

For Time:

1200M Run

25 Ab-Mat Sit-Ups

12 Russian KB Swings (70/55)

800M Run

25 Ab-Mat Sit-Ups

12 Russian KB Swings (70/55)

600M Run

25 Ab-Mat Sit-Ups

12 Russian KB Swings (70/55)

400M Run

25 Ab-Mat Sit-Ups

12 Russian KB Swings (70/55)

200M Run

25 Ab-Mat Sit-Ups

12 Russian KB Swings (70/55)

Video courtesy of CrossFit HQ.  Quick demo on Russian Swings.

Look to begin the runs in the first couple rounds at a steady pace, and then start picking that pace up as the runs get shorter.  Try to go unbroken on the sit ups and Russian swings.

Scaling Options:

Run -> Row 250M for every 200M of running

Ab-mat Sit ups -> feet anchored (Elite – GHD Sit Ups)

KB weight -> 55/35 -> as needed

Cool Down:

Cobra Pose – 2 min

Iron Cross – 1 min per side