WARM UP
Dynamic running warm-up (Knees up, but kickers, walking high kick, Runners stretch, A skips, and B skips)
Include some upper body (inch worms, bear crawls ect.)
Include some upper body (inch worms, bear crawls ect.)
MOBILITY
Roll out calves and quads
Active calve stretch / activation (leaning against the wall)
Single leg good mornings + hold
Active calve stretch / activation (leaning against the wall)
Single leg good mornings + hold
WOD A
“HOT MESS”
Complete 3 rounds for time:
Row 800m
30 Burpees (6″ jump + two hand touch)
Run 800m
30 Box Jumps (24/20″ – Games standard)
Row 800m
30 Burpees (6″ jump + two hand touch)
Run 800m
30 Box Jumps (24/20″ – Games standard)
Newer athletes or those with a lower aerobic engine, scale to:
“HOT MESS” – Scaled
Complete 3 rounds for time:
Row 500m
20 Burpees (6″ jump + two hand touch)
500m Run
20 Box Jumps (24/20″)
Row 500m
20 Burpees (6″ jump + two hand touch)
500m Run
20 Box Jumps (24/20″)
