Warm Up:
50-ft of each:
High knee carioca/direction
Over the hurdle
Knee to chest
Figure four
Deep lunge (:01 hold/rep)
Lunge + twist towards lead leg
Toy soldiers/toe touches
High knees
Butt kickers
Straight leg kicks
Side shuffles/direction
Lateral jump jacks/direction
Sitting arm swings (:20 in place)
Standing arm swings (:20 in place)
Toes out walk
Toes in walk
Walk on heels
Walk on toes
Walk on outside of foot
Walk on inside of foot
Specific Warm-Up:
Every :30 x 2 sets:
25-m run
Every :45 x 2 sets:
50-m run
Every 1:00 x 2 sets:
100-m run
WOD:
2 rounds for time:
800-m run
50 jumping lunges
Time Cap: 16 Minutes
Intermediate:
Same as Rx
Beginner:
2 rounds for time:
400-m run
30 walking lunges
HOME WOD:
2 rounds for time:
800-m run
50 jumping lunges
Movement scaling options:
Run: Distance, run substitutions
Jumping lunges: Reps, pendulum lunge, lunges in place
Lower-body injury option:
800/1,000-m ski
30 x (2 shoulder taps + 1 push-up)
Post-Workout Skill Work:
3 sets:
20 weighted GHD hip extensions
10 banded side-steps (left)
10 banded side-steps (right)