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:
2 Sets
Each Set is 10 Rounds of:
-5 Burpees
-5 Box Jump Overs
Rest 3 Minutes Between Sets
Suggestions
No weight needed today!
Goal: 5-8 Minutes
Coaches Notes
Once you complete 10 fast rounds straight through, rest 3 minutes before starting another quick 10 rounds.
Stay smooth on your burpees with no “wasted” movement between reps. Be consistent with where you place your hands and where your feet land (keep the feet shuffling to a minimum). 5 reps can take 15-20 seconds.
For the box jumps, dip in your hips to wind up tension in your legs for a forceful jump. Land, step down, and quickly repeat to complete the 5 reps in 15-20 seconds. You can customize the height as needed.
If after the first round, you feel the pace is unsustainable to repeat, customize the reps to maintain the intensity and effort. Try to finish both sets in about the same time frame.