Warmup:

:30 Echo Bike

5 Inchworm Push Ups

10 Spider-Man Lunge w/twist

:30 Row

5 KB deadlifts

5 Russian Swings

10 Kneeling Lat Stretch

:30 Ski Erg

10 Iron Crosses

WOD:

25 Min AMRAP:

20/16 Cals Cardio machine (rotate through bike/row/ski erg)

18 American KB Swings (55/35)

16 Goblet Squats (55/35)

Videos courtesy of CrossFit HQ and Rec Gym Kirrawee.Today, we work on being comfortable on any cardio piece that gets used, then keeping a steady pace on the KB movements

Scaling Options:

KB weight -> 35/25 -> as needed (ELITE: 70/55)

Cool Down:

Iron Cross Stretch – 1 Min per side

10 Back Roll to V-Sit (slow and controlled)