Context: Practice – If you want to do advanced things (like HS Walks), you need to learn how to do them safely/correctly OUTSIDE of the metcons
Dynamic Warm Up:
200m Run or 1 min of Scissor Jumps.
Then 2-4 sets of
10 Push-Ups with shoulder tap,
10 Squat Jumps,
10 High Scissor Jumps,
30s per side Side Plank
Warm Skill option: Box Jump
Spend 6 mins finding max jump height
3 rounds for time of:
Run, 400 m
21 Kettlebell Swings, 1.5/1 pood
Replace each 400 m of running with 1200 m on bike
-500 m on the Concept 2 Rower, the Concept 2 Ski Erg,
-or 90 secs of single unders or jumping jacks.
Super Fitness Robot time: 10:00 or less.
More Likely time: 13:00 or less. (consider scaling if this seems unrealistic)
Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results. For more scaling options and modifications research CrossFit.com.