Warm Up:
1 set:
200-m jog
50-ft of each:
Walk on toes
Walk on heels
Bunny hop
High knees
Butt kickers
Lateral shuffle/direction
Carioca/direction
High knee skipping
Walking lunge
Broad jump
Burpee broad jump
1 set:
:30 calf stretch/leg
Specific Warm-Up:
3 sets:
200-m run
– Rest :30 between sets
BENCHMARK WOD: 5K RUN
For time:
5,000-m run
Time Cap: 30 Minutes
Intermediate:
Same as Rx’d
Beginner:
For time:
AMRAP 25:
400-m run
Rest 1:00 between runs.
Movement scaling options:
Run: distance, running intervals, weighted carry or sled drag/push, run substitutions
Non-running option:
For time:
1.5 mile sled drag
– Use a light load.
Post-Workout Skill Work:
For completion:
100 abmat sit-ups