Warmup:

1:00 Echo Bike EZ pace

10 Air Squats

Walking Lunge 25’ and back

10 Kickers

10 Cossack Squats

1:00 Echo Bike med pace

5 Dual DB Front Squats

5 Dual DB Push press

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

WOD:

Every 3 Min for 36 Min:

8/6 Cal Echo Bike

6 Dual DB Thrusters (50/35)

25’ Walking Lunge (bodyweight)

Score = slowest round

Video courtesy of CrossFit HQ.

While you are try to finish each set as fast as you can, be mindful that if you come out of the gates on fire on the bike, by the time you get to the walking lunge, your legs may be blown up.

Scaling Options:

DB weight -> 35/25 -> as needed (ELITE: 70/50)

Cool Down:

Couch Stretch – 2 Min Per side

Pigeon Pose – 2 Min per side