Specific Warm-Up:
1 set:
200-meter run, slow
2 sets:
:30 running position drill per leg
:30 running in place drill
:30 partner falling drill
1 set:
200-meter run, faster
WOD:
3 rounds for time:
600-m run
Rest 1:00
400-m run
Rest 1:00
200-m run
Rest 1:00
– Score is total time.
Intermediate:
Same as Rx
Beginner:
3 rounds for time:
300-m run
Rest 1:00
200-m run
Rest 1:00
100-m run
Rest 1:00
– Score is total time.
Home Workout:
Same as Rx
Movement scaling options:
Run: Distance, substitutions
Cool down:
1 set:
1:00 foam roll calves
1:00 standing pike stretch