Warmup:

1:00 Row

10 KB deadlifts

5 KB Russian Swings

5 Inchworm push ups

10 Hollow Rocks

1:00 Row

10 Russian Swings

10 Tuck Jumps

On rig: Perform 5 reps of, scap pull ups, beat swings, kip swings, kipping knee raise, toe2bar

WOD:

24 Min AMRAP:

21 Russian KB Swings (70/55)

15 Toes 2 Bar

9 Box Jumps (30”/24”)

Video courtesy of CrossFit HQ.

As Chubbs Peterson famously said in Happy Gilmore, “It’s all in the Hips!”  Today hip engagement will make or break this WOD.  With a heavier KB for the Russian Swings, use the hips more than the arms, as you’ll need the arms and shoulder more in the Toe2Bar.  In those T2Bs, still get a good hip opening and closing to get the kip working for you.  And lastly, with a higher box, really open those hips FAST to get the needed height covered.

Scaling Options:

KB weight -> 55/35 -> as needed (ELITE: Am KB swings at 70/55)

Toe2Bar -> Alt. single leg T2B -> Kipping Knee Raise -> V-Ups

Box height -> 24/20 -> as needed (ELITE: 33”/27”)

Cool Down:

Iron Cross – 1 min per side

Cobra Pose – 2 Min