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