GROUP PREP
5 min Cardio
2 Rounds:
10 Leg Swings
10 Cossack Squats
5 KB Deadlifts
5 KB Russian Swings
5 KB American Swings
Then
Barbell Warmup + Sumo Deadlift
STRENGTH
• 3×2 Sumo Deadlift (add 5#-10# to last Double/Single load)
• 3×1 Sumo Deadlift
WOD
Every 5 minutes for 15 minutes (3 Rounds):
• 250m Row/150m Run
• 20 American KB Swings (Rx 50/35) (Fit 35/25) (Rx+ 70/50)
• 250m Row/150m Row
*Score fastest and slowest times. Target time is 2:30. You should be getting at least a 1 min break between rounds, but shooting for more. Scale accordingly. These should be fast sprints. Pick a KB weight that you could do all 20 swings unbroken when fresh.
OPTIONAL POST WOD
CARDIO CROSSFIT
Every 4 minutes for 16 minutes:
• 20/15 Calorie Bike
• 15 Sit-ups or GHDs
• 10 Plate Thrusters
MOBILITY
Lying Front Rack Stretch
Foam roll back
CrossFit Reserve 