Warmup:

3X:

:30 Echo Bike

10 Cossack Squats

5 Cobra to Down Dog

10 Glute Bridge Raise

-then-

3 Sets:

5 front squats

3 Push Press

2 Thrusters (increase weight ea set)

WOD:

In 5 Min, complete:

30/25 Cal Echo Bike

10 Thrusters (115/80)

-rest remaining time-

Repeat for a total of 5 Rounds.

Score = slowest round

Video courtesy of CrossFit HQ.

Hit the bike at a quick pace, but not all-out sprint, otherwise your legs will be trash when you hit the thrusters.  When in your rest time, keep the legs moving around so they don’t get cold prior to hitting the bike again.

Scaling Options:

Bar weight -> 95/65 -> as needed (ELITE:135/95)

Cool Down:

Couch Stretch – 1 Min per side

T-spine stretch on Med ball – 2 Min

Video courtesy of Invictus Athletics.