Warmup:

3 Rounds:

:30 Echo Bike

6 KB Deadlifts

5 Russian swings

4 Am KB Swings

8 Squat2Stands

6 In-place alternating lunges

Then…

Super Squat Hip Sequence – see video below, courtesy of Mobility WOD

WOD:

4 Rounds For Time:

56/44 Cal Echo Bike

40 American KB Swings (55/35)

50 Walking Lunges (no weight)

Time Cap: 45 Min

Video courtesy of CrossFit HQ.

Putting a bit of a grinder in the middle of the week for ya!  First thing, do not try to hit this with a sprint pace.  Lot of work to be done, so don’t blow the gas early.  Keep a good pace going on the bike but make sure you have enough in the tank to get big chunks of the KB swings done unbroken.  With the lunges, just keep moving through them.

Scaling Options:

KB weight -> 35/25 -> as needed (ELITE:  70/55)

Walking Lunges -> Air Squat + 2 steps (ELITE: lunge w/KB in goblet position)

Cool Down:

Spider-Man Lunge hold – 1 Min per side

Child’s Pose – 2 Min