Warmup:

3X:

:30 Jump Rope

5 KB deadlifts

5 KB Russian Swings

100M run

-then-

5 Min Turkish Get-up Practice

WOD:

EMOM 36:

Min 1 – 45 Double Unders

Min 2 – 1 KB Turkish Get-up per side (athlete chooses weight)

Min 3 – 20 Jump Rope Cross-Overs

Min 4 – 25 Am. KB Swings (53/35)

Min 5 – 200M Run

Min 6 – Rest

Videos courtesy of Team Misfit and CrossFit HQ, respectively.

Grunt work mixed with some skill work.  Even though you only have a minute, don’t rush through the Turkish Get-ups if you are new to them.

Scaling Options:

Dubs -> 90 Single Unders

Cross-overs -> 5 -8 attempts

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

Run -> 250M row

Cool Down:

Calf Pedal in Down Dog – 30 pedals per side (slow and controlled)

Banded Bully Stretch – 1 Min per side