Warmup:
Heel 2 Toe 30’
Side Lunge 30’ and back
Bear crawl 30’
Walking Quad Stretch 30’
Duck Walk 30’
10 KB Deadlifts
5 Russian Swings
50’ Dual KB OH walk
Super Squat Hip Sequence – See video below, courtesy of Mobility WOD
WOD:
“Gone Grip/Jelly Legs”
5 Rounds for Time:
25 Russian KB Swings (70/55)
50 Goblet Squats (70/55)
25 Russian KB Swings (70/55)
50′ Dual KB OH Walking Lunge (35/25)
Videos courtesy of CrossFit HQ, Functional Bodybuilding, and Train FTW, respectively.
The name of today’s WOD pretty accurately describes how you’ll feel at the end of it. In between movements shake out the hands to keep your grip good. And shake out the legs after the Goblet Squats and Walking Lunge.
Scaling Options:
KB (for Russian Swings and Goblet Sq) ->55/35 -> as needed (ELITE: dual KB)
KB for Dual OH Lunge -> 25/15 -> as needed (ELITE: 55/35)
Joint Strike CrossFit 