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QWOD// This workout is for every HCF program! CrossFit, HIT, Teens, Kids, Pre-K.

Do Part A of the WOD very first, even before the warm up!

Warm Up//

2:00 Calf stretch per leg

15 ankle circles each direction each leg

50 small hops, jump rope, or jumping jacks

build up to full tuck jumps. Jump as high as possible and tuck your knees toward your chest. Try to rebound them like I do in the video, but if that hurts your knees or legs, try to land soft and reset for each jump.

Practice the Burpee and reverse burpee and alternating between the two.

Decide how many of each exercise you plan to do for the whole workout