Warm Up
3 Rounds
20 Seconds (running clock) for each movement:
-Jumping Jacks
–Spider Man Lunge Stretch
-Push Ups
–Arm Haulers
-Flutter Kicks
-Air Squats
–Up Downs
*No rest between movements. Perform this list of movements for 3 rounds continually. 1 Round is one time through the list.
You should have broken a sweat by the end. This will be our standard warm up for awhile. If you feel you need to do more, then do more.
WOD:
Every 2 Minutes for 14 Minutes
(7 Rounds)
200 Meter Run
In Remaining time, Max Reps Burpee Box Jump
No rest between rounds
Suggestions
Men: 20-24″ Box Women: 16-20″ Box
Score: Total Burpee Box Jump Reps
Goal: 35-70 Reps
Coaches Notes
Hit the runs fast so you can maximize your time to get as many burpee box jumps as possible, somewhere between 5-10 reps with the time remaining of 2 minutes for each round. Customize the movement accordingly to make this happen.
Keep the runs efficient by engaging your core, fully extending the hip for every stride and shoulders back and down. Make it back within 1:00 or customize your distance to accomplish this.
When you get back, get started on your burpee box jumps right away. Stand far enough away from your box so you can go straight down into your burpee and when you come up, your feet are set to jump on top of the box. Step down from the top in the same spot as where you jumped from to avoid shuffling your feet too much.