Tuesday June 13, 2023

“Self-care is how you take your power back.” — Lalah Delia

Warm Up: 
50 ft of each:
Jog
Skipping high knees
Lateral shuffle
Toy soldiers
Samson lunges (10, then jog)
Crawling spiderman lunges (10, then jog)
Bear crawl
Bunny hop
Broad jump (5, then jog)
Burpee broad jump (5, then jog)

Specific Warm-Up:
EMOM 3:
100-m run
– Increase pace with each set.

WOD:
Every 3:00 for 7 sets:
200-m run

All runs in less than 1:00

Intermediate: 
Same as Rx

Beginner:
Every 3:00 for 7 sets:
150-m run

HOME WOD: 
Every 3:00 for 7 sets:
200-m run

Movement scaling options:
Run: Distance, substitutions

Non-running option:
Every 3:00 for 7 sets:
15 burpees-to-target (6 in)

Cool down:
Accumulate:
1:00 foam roll calf/leg
1:00 lacrosse ball roll/foot