The warm up itself isn't going to kill you, but it should definitely get your blood pumping. Also, the squat jumps are going to take their toll on your legs, so make sure you stretch out after the warm up.
Warm Up
3 rounds of:
- 10 lunges (both legs = 1 rep)
- 20 jumping jacks
- 30 sit ups
WoD
10 rounds of:
- 25 double-unders OR 25 tuck jumps
- 25 Incline Pushups
- 25 squat jumps
Exercises
- Lunges
Make sure you go all the way down on your lunges, and do a lunge on each side for a single rep. Your knees don't quite have to touch the ground (you might get burns/scrapes that way), but come as close as you can to that. If you need extra support as you get tired, you can use your hands to push up off of your lead leg. - Sit ups
Keep your feet in butterfly position (heels touching each other), since that isolates your abs. Come up to about 45 degrees for each rep – it forces your abs to stay contracted, so it works them harder. Any more or any less, and you're doing less work.
Scale down: Put the soles of your feet flat on the ground instead of in the butterfly position.
Scale down more: Do crunches instead of sit ups. - Double Unders Jumping rope, you want the rope to make two full revolutions each time you jump. The important part is actually the flick of your wrists, not so much how high you jump. If you worry too much about jumping higher, you’ll throw your rhythm off. If you need to, alternate between single and double-unders to keep a steady rhythm going. Only the double-unders count if you do that, though
Scale down: Do 125 single-unders instead. This is basically just jumping rope, but you have to do 5 times as many to account for the fact that it's easier. - Tuck Jumps
Jump in the air, bring your hands out in front of you, and try to get your knees to hit your hands. This should only be an option if you don't know how to do double-unders or if you don't have a jump rope handy. - Incline Push ups
Set up a platform with risers (people used anywhere from 3 to 6). Do a push up against the edge of the platform, making sure you touch your chest to the platform. Try to keep yourself honest about your form even in the later rounds when you're tired. - Squat jumps
Grab a weighted body bar (guys usually use 15 lbs, women use 8-12lbs), and put it on your shoulders, behind your neck. Hold the bar where it feels the most comfortable, roughly around shoulder-width apart. Do a squat. As you come up, jump up in the air at least two inches. Coming back to standing is one rep. Try not to land flat-footed, that will add unnecessary impact on your joints. In practice, most people go right into the very next squat right after the jump. That's okay, but make sure you do a full squat as you do this.
Scale down: Just do a squat with the bar on your shoulders, leave out the jump
As always, have fun with it.
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