Warm Up: 1 set:
Shuttle run
High knees
Butt kicks
Broad jump
Spiderman stretch
High knees
Crab walk
– Perform 25 ft down and back of each.
Specific Warm-Up: 1 set:
200-meter run
WOD: Every 6:00 for 6 rounds:
800-m run
– Score is total time for all 6 runs added together
Intermediate: Every 6:00 for 6 rounds:
600-m run
– Score is total time for all 6 runs added together
Beginner: Every 6:00 for 6 rounds:
400-m run
– Score is total time for all 6 runs added together
Home Workout: Same as Rx
Cool down: Accumulate:
200-meter recovery walk
:30 kettlebell calf smashing/side
:30 Spiderman twist/side