Warm Up- 10min Rolling/ Bird Dog 3 min (extension/ flexion/ and when the leg is out..work on contracting that glute)
3 min – Up Dog/ Down Dog/ Child’s pose
3 min- Skinny PVC Drill
Double Under Progressions- 6 min
Broad Jump Skills and Drills- 6 min
– whole body/ Extension/ Soft landing/ hip and leg preps
WOD
5 Rounds For Time
36 Ft- Foot Hand Crawls
15- Med Ball Crunches (slow 3 sec Contractions)
5- Broad Jumps
-if this WOD takes you less than 7 minutes you probably are crunching to fast, and jumping to quickly in succession
-take time on the Broad Jumps, and work on good form, and near maximal distance.
-crawl as fast as form will allow you
-be happy from the neck up