Warm-Up
Pronated Hang x 30-60 seconds
Russian Baby-Makers x 10-15 reps
Jefferson Deadlift x 10 reps
Followed by…
Two Sets:
Kettlebell Halos x 10 (5 each direction)
Kettlebell Windmills x 10 (5 each side)
Turkish Get-Up x 6 (3 each side)
Single-Arm Kettlebell Thruster x 10 (5 each side)
Waiter Carry x 50 yards each side
Conditioning
Four rounds for time of:
400 Meter Run or Row
15 Kettlebell Swings
15 V-Ups or Ab Mat Sit Ups
CrossFit 1850 