Warmup:

200M Run

10 Bow2Bends

10 Alt Lunges

10 Toe Taps in Down Dog

200m Run

10 KB deadlifts

10 Goblet Lunges

WOD:

4 Rounds For Time:

800m Run

30 Russian KB Swings (70/55)

30’ Dual DB OH Walking Lunges (35/20)

Video courtesy of CrossFit HQ.

The real killer in today’s WOD will be the Dual DB OH Walking Lunge.  Mainly because your core will be taxed from the run and Russian Swings.  That said, brace the core throughout these lunges.

Scaling Options:

Run -> 1000M Row

(ELITE: wear vest for all of WOD)

KB Weight -> 55/35 -> as needed

DB weight -> 25/15 -> as needed (ELITE: 50/35)

Cool Down:

Iron Cross – 1 Min per side

Couch Stretch – 1 Min per side