Warm Up:
400-meter run EASY
1 set:
25 ft down and back:
– Bear crawl (down)
– Samson lunges (back)
– Spiderman twist (down)
– Side lunges (down and back – facing the same direction)
– Crab walk with high hips (down and back – facing the same direction)
– Burpee broad jump (down)
– Jog (back)
200-meter run MODERATE
3 rounds for quality:
5 scap pull-ups
10 plank shoulder taps (right and left) to down dog
10 bootstrappers
200-meter run FAST/STRIDE
WOD:
For reps:
3:00 of pull-ups
3:00 of push-ups
3:00 of sit-ups
3:00 of air squats
Intermediate:
Same as Rx
Beginner:
For reps:
3:00 of ring rows
3:00 of hand-elevated push-ups
3:00 of sit-ups
3:00 of air squats
Home Workout:
For reps:
3:00 of dumbbell hang power cleans (35/50 lb)
3:00 of push-ups
3:00 of sit-ups
3:00 of air squats
– Use two dumbbells.
Movement scaling options:
Pull-ups: Ring rows
Push-ups: Hand-elevated push-ups
Sit-ups: Accumulate seconds in a plank hold (lower back limitation)
Air squats: Squats to a target
Cool down:
3 sets:
:20 band pull-aparts
:20 scorpion stretch/arm