We’re getting in some running today. But, instead of just a typical 1-2mi run, we’re going to spice it up a bit.
Total distance of your run should be between 1 and 3 miles. On every minute of your run, sprint for 10 seconds and then keep on jogging.
5 Walkouts
5 Jumping Jacks
10 Walkouts
10 Lateral Step Overs
10 Jumping Jacks
15 Walkouts
15 Lateral Step Overs
15 Jumping Jacks
20 Walkouts
20 Lateral Step Overs
20 Jumping Jacks
25 Walkouts
25 Lateral Step Overs
25 Jumping Jacks
A. AMRAP 12 (As Many Reps as Possible in 12 minutes)
10 (total) Plank Shoulder Taps
Bear Crawl 50 feet
High Knees 50 feet
Lunges 50 feet
Then . . .
B. 3 Rounds
20 seconds side plank (each side)
20 Hollow rocks
Modified CrossFit Annie
If you have a jump rope, use it. If not, just jump in place as if you were using a rope. Try to jump at least a few inches off the ground.
50 Double Unders / Single Unders / Jumps
40 Double Unders / Single Unders / Jumps
40 Mountain Climbers
30 Double Unders / Single Unders / Jumps
30 Mountain Climbers
20 Double Unders / Single Unders / Jumps
20 Mountain Climbers
10 Double Unders / Single Unders / Jumps
10 Mountain Climbers
*Mountain climbers - Start with your right food and count one rep every time your right foot comes back to the top.
Spend 10 minutes practicing a skill - yoga pose, handstand, pull up, etc
AMRAP 10 (“As Many Rounds As Possible” for 10 minutes)
2 Pistols (aka Single leg squats) *use a box if you can’t come all the way down
**Each round, add . .
2 burpees (so, 4, 6, 8 and so on)
2 Pistols
After the AMRAP
3 rounds
Hold a heavy object for :45 seconds
Enjoy the sun (at least if you are in Boston) while it lasts with . . .
8 Rounds of
20 second uphill sprint (*Go for the steepest incline you can find)
8 squat jumps (*Do these at the top of the hill and then jog back down)
16 single leg romanian deadlift
After you finish your 8 rounds, do . . .
50-40-30-20-10 sit-ups