Warmup:
4X Jog 30’+back pedal 30’
Side shuffle 30’ and back
Heal 2 Toe 30’
3 Shuttle runs
5 KB Deadlifts
5 Russian Swings
10 Iron Cross
On Rig – Perform 5 Reps of: Scap Pull Ups, Beat Swings, Kip Swings, Kipping Knee Raise, Toe2Bar
WOD:
3 Sets:
8 Min AMRAP:
6 Shuttle Runs (25′ down/25′ back = 1 shuttle run)
12 Toe2Bars
24 Russian KB Swings (70/55)
-Rest 4 Min between sets –
Score each set separately
Goal = 3+ Rounds every Set
Video courtesy of Mayhem Athlete.
So, with 8 minutes to get as many rounds and reps in of the shuttle runs, toe2bars, and Russian KB Swings, don’t treat it like a sprint, but also don’t treat it like a leisurely stroll. Move with a purpose, but don’t hit full burnout. Pick up the pace right at the end since you have a 4 min break before the next 8Min AMRAP.
Scaling Options:
Toe2Bar -> Alternating 1-leg Toe2Bar -> Kipping Leg Raise -> Kipping Knee Raise -> Strict Knee Raise -> V-Ups
KB weight -> 55/35 -> as needed
Joint Strike CrossFit 