Warm Up:
25-ft down and back:
Shuttle run
High knees
Butt kicks
Broad jump
Spiderman stretch
High knees
Crab walk
WOD:
4 rounds for time:
Run 800 m
– Rest 3:00 between rounds.
Intermediate:
Same as Rx
Beginner:
4 rounds for time:
Run 600 m
– Rest 3:00 between rounds.
Home Workout:
4 rounds for time:
Run 800 meters
– Rest 3:00 between rounds.
Movement scaling options:
Run: Distance, substitutions
Post-Workout Skill Work:
Accumulate:
30 GHD back extensions
– Rest as needed.