Warm Up: 1 set:
400-meter jog
Hip rotations – out and around
Hip rotations – in and out
Heel walks
Toe walks
A skips
B skips
High knees
Butt kicks
Karaoke
Skipping (forward/back)
200-meter run at a moderate pace
Specific Warm-Up:
Rowing Warm Up
WOD: For time:
1,000-m run
200-m row
800-m run
400-m row
600-m run
600-m row
400-m run
800-m row
200-m run
1,000-m row
Intermediate: Same as Rx
Beginner: For time:
800-m run
200-m row
600-m run
400-m row
400-m run
600-m row
200-m run
800-m row
Home Workout:
For time:
1,000-meter run
10 up-downs
800-meter run
20 up-downs
600-meter run
30 up-downs
400-meter run
40 up-downs
200-meter run
50 up-downs
Cool down:
1 set:
1:00 standing calf stretch
1:00 butterfly
:30 seated hamstring stretch each leg