Warm Up:
1 set:
Shuttle run
High knees
Butt kicks
Broad jump
Spiderman stretch
High knees
Crab walk
– Perform 25 ft down and back of each.
WOD:
4 rounds for time:
800-m run
– Rest 3:00 between rounds.
Intermediate:
Same as Rx
Beginner:
4 rounds for time:
600-m run
– Rest 3:00 between rounds.
Home Workout:
Same as Rx’d
Movement scaling options:
Run: Distance, 800/1,000-m row or ski, 1,600/2,000-m C2 bike, 1,750/2,500-m Assault or Echo bike
Post-Workout Skill Work:
Accumulate:
30 GHD back extensions
– Rest as needed.