Warm Up:
2x:
:30 Bike
:20 Glute Bridges
:20 Active Spiderman / EACH SIDE
:20 Air Squats
:20 Push Up to Down Dog
:20/side Calf Stretch on Rig
Specific Warm-Up:
50ft: (Down and back)
Frankenstein’s
Side Shuffle
High Knees
Butt Kicks
2x200m Runs Building in speed 1:00 rest in between
WOD:
2 sets for total time:
200-meter run
400-meter run
800-meter run
100-meter sprint
– Rest 1:00 between each distance.
Modifications:
C2 bike: 400 m, 800 m, 1,600 m, 200 m
Row: 200 m, 400 m, 800 m, 100 m
Ski 200 m, 400 m, 800 m, 100 m
Post-Workout Skill Work:
Every 3:00 for 3 sets:
30 GHD sit-ups
Modifications: Range of Motion to parallel, Weighted Sit Ups
RX: As Written
Intermediate: 20 GHDSU per round and or to parallel
Beginner: Weighted sit ups