Warmup:

Jog 30’ and back x4

Twisting lunge 30’

Inchworm 30’

Spider-Man Lunge 30’

Heel2Toe 30’

Hop 30’

Broad jump 30’

Ankle rotation work – See video below, courtesy of TurnFit

WOD:

For Time:

Run 400m

Burpee Broad Jump 60′

Walking Lunges 60′

Burpee Broad Jump 60′

Bear Crawl 60′

Burpee Broad Jump 60′

Walking Lunges 60′

Burpee Broad Jump 60′

Bear Crawl 60′

Run 400m

Video courtesy of Team CrossFit USA.  Quick demo of the Burpee Broad Jump. For today’s WOD, set up a 30’ section on the gym floor for the burpee broad jumps, lunges, and bear crawls, you use that 30’ mark as your turn-around point. For efficiency in the burpee broad jump, try to cover as much ground as possible in the jump.  Sure you could do smaller jumps and have less impact on the shins, BUT that will mean doing more burpees to get through the full 60’.  Who wants to do more burpees?  If the impact on your shins is a concern, as you land, bend the knees to absorb the shock through the legs rather than have the shins take the brunt of it.

Scaling Options:

Run -> 500M Row

Burpee Broad Jump -> Burpee + 2 walking lunges

Cool Down:

Couch Stretch – 1 Min per side

 

Scorpion Stretch – 1 Min per side