Warmup:

200M Jog

High Knees 30’ and back

Butt kickers 30’ and back

Side Shuffle 30’ and back

A-Skip 30’

B-Skip 30’ – For both, see video below, courtesy of Runify

30 Calf Pedals in Down Dog

WOD:

For Time:

200M Run

Rest 1:00

300M Run

Rest 1:30

400M Run

Rest 2:00

500M Run

Rest 2:30

600M Run

Rest 3:00

700M Run

Rest 3:30

800M Run

Time Cap: 45 Min

Video courtesy of CrossFit HQ.

We enter transition week with some good cardio on the road. The goal here is to be as close to or better than a 1 for 1 on work/rest ratio, meaning, in the 200, finish in a minute or better, in the 300, finish in 1:30 or better.  Again, this is the goal.  If not, do as best as you can.

Scaling Options:

Run -> 250M row per 200M run

Cool Down:

Single Leg Forward Fold –1 Min per side

60 Calf Pedals in Down Dog