High knees 30’ and back

Butt kickers 30’ and back

Side shuffle 30’ and back

10 Cobra to Downward Dog

30 sec downward dog

10 Scorpions

10 Lying Thoracic Rotations

10 Glute Bridges – See video below, courtesy of Dan Prince


Cash In:

800M Run


4 Rounds:

25 Hand Release Push Ups

25 Ab-Mat Sit Ups

followed by…

Cash Out:

800M Run


Score = Total Time

Video courtesy of Reebok CrossFit ONE.  Demo of the Hand Release Push Up. Nothing complicated with today’s WOD.  Just some good ol’ grunt work to drive through.  Keep the run pace in the beginning fast, but not a full sprint.  You want to take no more than about 10-15 seconds after the end of the run before you start your hand release push ups and ab-mat sit ups.

Scaling Options:

Run -> 1000M row per run

Hand Release Push Ups -> Push Ups off bench

Ab-mat sit ups -> Feet Anchored

Cool Down:

Tabata Roll out: roll out on 20 seconds per body part.  Take 10 sec break between body parts

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