Warm Up:
1 set:
200-m jog
50-ft of each:
Walk on toes
Walk on heels
Bunny hop
High knees
Butt kickers
Lateral shuffle/direction
Carioca/direction
High knee skipping
Walking lunge
Broad jump
Burpee broad jump
1 set:
:30 calf stretch/leg
Specific Warm-Up:
3 sets:
200-m run
– Rest :30 between sets
BENCHMARK WOD:
For time:
Run 5k
Intermediate:
Same as Rx
Beginner:
For distance:
On a 20:00 clock:
Run
Non-running option:
For time:
1.5-mile sled drag or weighted carry
– Use a light load.
Movement scaling options:
Run: Distance, max distance within a defined time, weighted carry or sled drag/push, run substitutions
Post-Workout Skill Work:
1 set:
1:00 plank hold (forearms)
1:00 right-sided plank hold
1:00 left-sided plank hold