Warm-Up.
Overhead Movement Prep
Lunge Matrix x 3 steps to each position with each leg
Followed by…
Two or Three Sets:
Turkish Get-Ups x 2 each side
Single-Arm Kettlebell Swings x 10 each side
Then…
A.
Every 90 seconds, for 18 minutes (3 sets) of:
Station 1 – Landmine Press (right) x 8 reps @ 2111
Station 2 – Landmine Press (left) x 8 reps @ 2111
Station 3 – Prone Plank x 60 seconds
Station 4 – Alternating Cossack Squats x 16-20 reps @ 2111
B.
Every 5 minutes, for 15 minutes (3 sets) for times:
500 Meter Row
30 Single-Arm Kettlebell Swings (15 each arm)
Go as hard as you can, rest and repeat. Please note times for each of the three sets.
Warm-up completed
A.
Subbed kneeling single arm db presses @ 17.5kg db
Cossack squats done goblet with 16kg kb
B.
Used a 16kg kb
Rnd 1. 2:54
Rnd 2. 2:50
Rnd 3. 2:48
Single arm Russian swings or American swings?
Always Russian unless otherwise noted (which is pretty much never anymore). Here’s why: https://www.crossfitinvictus.com/blog/the-great-kettlebell-swing-debate/