Warm Up:
1 set:
200-meter jog
50 feet of each:
Walk on toes
Walk on heels
Bunny hop
High knees
Butt kickers
Lateral shuffle/direction
Karaoke/direction
High knee skipping
Walking lunge
Broad jump
Burpee broad jump
1 set:
:30 calf stretch/leg
Specific Warm-Up:
3 sets:
200-meter run
– Rest :30 between sets.
WOD:
For time:
3,200-m run
Intended Stimulus: 13-18 Minutes
Intermediate:
Same as RX’d
Beginner:
AMRAP 15:
Max distance run, jog, and/or walk
Home Workout:
For time:
3,200-meter run
Movement scaling options:
Run: Distance, bike, row
Post-Workout Skill Work:
Accumulate:
1:00 plank hold (forearms)
1:00 right-sided plank hold
1:00 left-sided plank hold