500-yard “Crossing the floor”
Complete 25, 20-yard trips and vary movements as desired.
Suggestions are:
Lunge (Unweighted, or, overhead, suitcase, rack position)
Broad jump
Burpee broad jump
Sprint start* (May be used in maximum 5 of the 25 rounds)
Medicine ball shuttle run (Up + back= 1. 25lb. W, 35lb. M)
Alligator crawl
Bear crawl
Push-up walk**
It is expected that path will be chosen based on quality of work, not time to completion; Choose what you need, not what you like to do the most.
*Our sprint start begins with chest on the ground in the bottom of our pushup position. Today, on your own count, explode to your feet, sprint wp-contentroximately 20 yd., and immediately resume work.
**Our push-up walk is 3 “steps” forward on your hands in a rigid plank position + 1 chest-to-ground pushup: 3 + 1 = 1.