Warmup:

8 Box Step Overs

Heel2Toe 30’

High Knees 30’

Side shuffle 30’ and back

A-Skip 30’ *

B-Skip 30’ *

4 Box Jumps

1:00 Row

4 Box Jump Overs

Video courtesy of Runify

WOD:

5 Rounds:

400 Meter Run

20 Box Jump Overs (24”/20”)

20/15 Cal Row

Video courtesy of CrossFit Training.

Little bit of plyometric movement between some good cardio.  Be smooth with the box jump overs so you can get right back to the cardio!

Scaling Options:

Run -> 28/24 Cal Echo Bike

Box height -> 20/16 -> as needed

Cool Down:

Pigeon Pose on box – 1 Min per side

Kneeling Shoulder Stretch on box – 2 Min