WOD
“The Rundown”
Run for 35 minutes
Every 5 minutes, stop and perform 15 burpees
– Courtesy of CrossFit.com on 11/23/2017
– Score is total distance run
**STIMULUS**
Long
Total time: 35 Minutes
*White Board Chat:*
Long conditioning day today with no equipment needed! This is an awesome workout from CrossFit.com back on 11/23/2017. There is no distance goal on this. Depending on how you’re feeling, make this a hard training session and really push the runs and burpees, or use it as an active recovery day and jog easy and pace the burpees. If we are treating this as a training day and really going for it, our burpees should be taking us under :50 per round to complete.
*Modifications*
1. Run
– If we have an injury that prevents us from running, row or bike if you have access to one of those pieces of equipment
– If you have access to a rowing machine or bike, and want to sub that in instead, feel free to do so!
2. Burpees
– If 15 burpees will take us over 1 minute to complete, scale the reps to 9 per round.
– If we have an injury that prevents us from going down to the ground to perform burpees, perform 15 air squats
– If we have an injury that prevents us from squatting, perform 10 sit ups or 10 push ups depending on the injury