“Crossing the floor”
Complete 20, 20-yard trips and vary movements as desired in 2-trip intervals.
Suggestions are:
Walking lunge (May be used in maximum 4 of the 20 rounds)
Broad jump
Burpee broad jump
Sprint start* (May be used in maximum 4 of the 20 rounds)
Sled drag/ Sled pull @ BW
Alligator crawl
Bear crawl
Push-up walk**
”Drag” = forward, and “Pull” = backward.
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. If rest is needed, keep it short and specific.
And 10 rounds, on a 1-minute descending clock:
5 Ab wheel roll-outs or 360 sit-up
Hollow hold (until time expires)
Sit-up rounds may be completed separately, or interspersed with crossing the floor rounds. Each and every break in hollow position within the minute = 5 burpees, tallied and completed at the end.
*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.