Warm Up:
1 set:
200-meter run, slow
10 high knees in place
10 torso twists
10 jumping jacks
10 alternating shoulder taps in plank
10 butt kickers in place
10 hand-elevated push-ups (use box)
10 box step-ups
200-meter run, faster
Specific Warm-Up:
1 round:
100-meter run
20-ft handstand walk
4 box jump-overs
– Stagger start the mini round by :30 if needed
– Use workout variations.
WOD:
AMRAP 12:
200-m run
50-ft handstand walk
10 box jump-overs (20/24 in)
– Step down from the box.
Intermediate:
AMRAP 12:
200-m run
24 alternating shoulder taps against the wall
10 box jump-overs (20/24 in)
– Step down from the box.
Beginner:
AMRAP 12:
200-m run
12 alternating shoulder taps in a plank
10 box step-ups (12/20 in)
Home Workout:
AMRAP 12:
200-meter run
40 alternating handstand shoulder taps
10 object jump-overs (20/24 in)
Movement scaling options:
Run: Distance, bike, row
Handstand walk: Shoulder taps against the wall or in a plank
Box jump-overs: Height, box step-ups
Post-Workout Skill Work:
1 set:
200-m double-KB overhead carry