Warm Up:
1 set:
50-ft shuttle run
50-ft high knees
50-ft butt kicks
50-ft broad jump
50-ft walking lunge
50-ft spiderman stretch
50-ft bear crawl
50-ft high knees
50-ft crab walk
Specific Warm-Up:
1 set:
200-m run
WOD:
Every 5:00 x 3 rounds:
800-m run
then…
Every 3:00 x 5 rounds:
400-m run
Intermediate:
Same as Rx
Beginner:
Every 5:00 x 3 rounds:
400-m run
then…
Every 3:00 x 5 rounds:
200-m run
HOME WOD:
Every 5:00 x 3 rounds:
800-m run
then…
Every 3:00 x 5 rounds:
400-m run
Movement scaling options:
Run: Distance, ski, row, or bike.
Alternate Workout:
Every 5:00 x 3 rounds:
750/1,000-m row
then…
Every 3:00 x 5 rounds:
400/500-m row
Cool down:
2 sets:
:30 leg swing (across body)/leg
:30 sit and reach stretch