Warm Up:
1 set:
:10 bunny hops in place
25-ft bunny hop
:10 high knees in place
25-ft high knees
:10 butt kickers in place
25-ft butt kickers
Specific Warm-Up:
2-3 sets:
25-ft banded partner run
2 sets:
200-m run
– Rest :30 between sets.
WOD:
6 rounds for time:
Run 400 m
– Rest 3:00 between rounds.
Intermediate:
Same as Rx
Beginner:
6 rounds for time:
Run 200 m
– Rest 3:00 between rounds.
Movement scaling options:
Run: Distance, row, ski, or C2 bike, or air bike
Alternate Workout:
Location limitations:
8 rounds for time:
Run, bike, row, or ski
– Rest 1:30 between rounds, see running substitutions for distance.
Post-Workout Skill Work:
50 GHD hip extensions