Warmup:

1:00 Echo Bike

Walking lunge w/twist 30’

Inchworm 30’

Side lunge 30’ and back

1:00 Echo Bike

8 Box step ups

5 box jumps

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

Kettlebell warm-up: With a light KB, perform 5 KB Deadlifts, 5 Russian Swings, 5 Am KB Swings

WOD:

For Time:

50/35 Cal Echo Bike Buy-In

Then…

50-40-30-20-10: Am KB Swings (55/35)

10-20-30-40-50: Box Jump Overs (24″/20″)

Then…

50/35 Cal Echo Bike Cash-Out

Video courtesy of CrossFit Inguz.

Look to have a good burn in the legs today!  A fun KB Swing, Box Jump Over WOD in between two longer Echo Bike pieces!

Scaling Options:

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

Box height -> 20/16 -> as needed (ELITE: 30/24)

Cool Down:

Pigeon Pose on Box – 1 Min per side

Couch Stretch – 1 Min per side