Skull Island

12 Min AMRAP:

200m Run
15 American Kettlebell Swings
15 Kettlebell Goblet Squats
15 Hollow Rocks

WODprep Strategy Top Tips:

Warm-up (10 minutes): We have a lot of Kettlebell work today. Use some banded good morning and kang squats to get everything set up for the use of the KB today. Hit some running drills and calf raises to get the 200m run ready. 

Stimulus: Posterior Chain Endurance and KB Efficiency 

Strategy: The workout today is getting back to the roots of CrossFit® with a 12-minute AMRAP of KB work and running. Find a running pace that will allow for repeatability each round and move right onto the KB movements. The swings should be unbroken, and take a small break before the set of squats. Try to recover the breathing on the hollow rocks, and shake the arms out during the next 200m run

• Pacing – The workout today will be very dedicated to how you pace the movements. We want the 200 to be hard but repeatable in all rounds of the workout. The KB should almost be like a complex where you are going right from the swings into the goblet squats, or performing 1 rep into an unbroken set. 

Sometimes the small boring stuff can make the biggest difference! Check out this series where we talk about the importance of accessory work.

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Want to learn more?

Shoulder Mobility can be one of the major keys to unlocking any movements overhead. Check out our Shoulder Range of Motion Course  to unlock your overhead positions!

This workout came from our WODprep RX Track! Want more workouts like this? 
RX Daily Programming.

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