Warmup:

10 Cobra to Down Dog

1:00 Row

10 Box Step Ups

10 KB deadlifts

10 Hollow Rocks

10 Iron Cross

5 Box Jumps

5 Russian Swings

WOD:

5 Rounds For Time:

500M Row

21 Box Jump Overs (24”/20”)

21 Am KB Swings (55/35)

Video courtesy of CrossFit Inguz.

Lots and lots of hip extension today! Make every stroke on the rower powerful.  On the Box Jump Overs you don’t have to fully extend the hips and knees at the top of the box.  Just get on and get off the box.  Keep the KB in as close to a straight line from bottom to top.

Scaling Options:

Box height -> 20/16 -> as needed (ELITE: 30/24)

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

Cool Down:

Kneeling Shoulder Stretch on Box – 2 Min

Pigeon Pose on Box – 1 Min per side