Warm Up:
1 set:
:20 toe taps
:20 in-and-out
:20 two-foot plate hops
:20 lateral plate hops
:20 up-downs to plate
10 alternating step-ups (to the lower box height)
– rest :10 between movements
1 set:
:20 toe taps
:20 lateral plate shuffle
:20 left-leg plate hop
:20 right-leg plate hop
:20 burpees to plate
10 alternating step-ups (to the lower box height)
– rest :10 between movements
Specific Warm-Up:
1 set:
3 box jumps (slow)
3 burpees (slow)
3 box jumps (moderate)
3 burpees (moderate)
3 tall box jumps (slow)
– Rest :10-:15 between movements
WOD:
For time:
400-m run
12 box jumps (24/30 in)
400-m run
24 box jumps (20/24 in)
400-m run
36 burpees
400-m run
Time Cap: 15 Minutes
Intermediate:
Same as Rx
Beginner:
For time:
200-m run
12 box jumps (12/20 in)
200-m run
24 box step-ups (12/20 in)
200-m run
36 burpees
200-m run
Movement scaling options:
400m run: distance, C2 bike, row, ski
Box jump: height, step-ups, broad jumps
Burpees: reps, up-downs, to an elevated target
No box option:
For time:
400-m run
24 up-downs (burpee without a push-up)
400-m run
24 up-downs
400-m run
36 burpees
400-m run
Cool down:
Accumulate:
1:00 sit and reach (right leg)
1:00 sit and reach (left leg)
1:00 sit and reach (straddle)