Warm Up:
1 set:
200-meter run
:10 jumping jacks
5 push-ups
:10 jumping jacks
10 air squats
:10 jumping jacks
5 push-ups
:10 jumping jacks
10 air squats
Pizza Delivery Game
Specific Warm-Up:
1 set:
:30 burpees to a target
– Partner athletes up and have them take turns and count reps.
WOD:
For time:
100 burpees to a target
– Target 6 inches above reach.
Intended Stimulus: 12 Minutes or Less
Intermediate:
For time:
75 burpees to a target
– Target 6 inches above reach.
Beginner:
For time:
50 burpees to a target
– Target at the fingertips when arms are overhead.
Home Workout:
For time:
100 burpees to a target (6 inches above reach)
Movement scaling options:
Burpee to a target: Reps, target height, burpee (no target), up-down (no target)
Cool down:
1 set:
:30 figure-4 stretch/side
:30 seated pike stretch