Warm Up:
2 sets:
10 arm swings across
10 arm swings overhead
10 torso twists
20 alternating hamstring scoops
20 high knees
20 butt kickers
:30 jumping jacks
:30 up-downs
:30 burpees
Specific Warm-Up:
2 sets:
200-meter run
– Rest 2:00 between sets.
1 set:
200-meter run
10 burpees
WOD:
AMRAP 2:
200-meter run
AMRAP burpees
– Rest 2:00 –
AMRAP 4:
400-meter run
AMRAP burpees
– Rest 4:00 –
AMRAP 6:
800-meter run
AMRAP burpees
Intermediate:
Same as Rx
Beginner:
AMRAP 2:
200-meter run
AMRAP burpees
– Rest 2:00 –
AMRAP 4:
400-meter run
AMRAP burpees
– Rest 4:00 –
AMRAP 6:
600-meter run
AMRAP burpees
Home Workout:
Same as above
Movement scaling options:
Run: Distance, ski, bike, or row
Burpees: Target volume, up-downs
Cool down:
Accumulate:
3:00 seated straddle stretch