Warm Up:
2-3 sets:
:20 jumping jacks
:20 alternating Samson stretch
:20 single-leg toe touches
:20 leg swings, side to side
:20 leg swings, forward and back
WOD: For time:
300 calories on any machine
or
5,000-m run
Intermediate: For time:
250 calories on any machine
or
5,000-m run
Beginner: For time:
100 calories on any machine
or
1,600-m run
Home Workout:
Same as Rx
Post-Workout Skill Work:
On a 15:00 clock:
Work your choice of skill
– Some examples are muscle-ups, handstand walks, or double unders.