The warm up is mostly important for your legs, to get those muscles warmed up for the squatting and jumping. That also means you should take care to stretch a bit after you finish the warm up. Also, the "jumping rope" bit doesn't involve a rope, it's just simulating the motion. That particular exercises has the added bonus of working your arms & shoulders a tiny bit; since you'll need those muscles for the push ups, that works out well.
For the WoD itself, it's probably helpful to keep pen & paper handy to track the number of rounds you complete. If you can remember how many rounds you've done, there's no need; however, many people find that they lose track somewhere in the middle.
Warm Up
3 rounds of:
- 30 seconds of running in place
- 30 seconds of simulated jumping rope
- 30 seconds of high knees
WoD
As Many Rounds As Possible (in 20 minutes):
- 5 push ups with hands off the ground
- 10 leg ups
- 15 squats onto jump box
Exercises
- Simulated Jump Rope
The important part is to keep a steady motion. You can bounce side to side or jump straight up & down so long as you keep a consistent rhythm. Be sure to include the hand/arm motions, as well, since the purpose of this particular exercise is to help warm up those muscles. - High Knees
It's pretty much what it sounds like; run in place, only bring your knees up as you do that. You want to bring your knees up as high as possible. Also, stay on your toes the whole time. If you do land on your heels, it'll likely hurt, and it'll also slow you down./li>
- Push Ups with Hands off Ground
Unlike "normal" push ups, start by laying face down on the ground. A mat is likely to be helpful, but it's up to you. Push hard/violently off the ground so that your whole upper body comes off the ground while your toes stay planted on the ground. Your hands should come off the ground at least an inch (note, you don't have to clap). Bring your hands back to the ground so that you catch yourself in the "up" position of a regular push up. Go back down to the starting position to finish the rep.
Scale down: From the starting position, do a push up on your knees. Then lift your torso up so that your upper body is perpendicular to the ground. This forces your hands to come off the ground, so it's a similar motion (it's just not as explosive a movement). Go back down to the starting position to finish the rep. - Leg Ups
Lie down on your back. Lift your legs up so that they are perpendicular to the ground, and then bring them back down for a single rep. For added support, put your hands behind your lower back.
Scale down: Bend your knees. You end up lifting less weight this way, so it's easier. - Squats onto Jump Box
Set up a platform with risers (highest anyone used was 6). Standing behind your platform, do an air squat. Make sure you go all the way down, so your thighs are parallel to the ground (or deeper than that if you can). As you come up from your squat, jump up on to the platform.
As you jump on to the platform, stand straight up once you're on it (you can also think of it as bringing your hips forward). You want both your feet to land flush on the platform. The idea is to not stay hunched over the whole time as you're doing your reps. Jump back down, and make sure your hips come forward as you're jumping down, too.
Go back to standing to finish the rep. In practice, you can start the very next rep in the same motion. When you jump off, go down directly into the squat for the next rep. If you do this, make sure to keep a good lumbar curve on your squat. You don't want to start leaning over, as that can strain your lower back after enough repetitions.
Scale down: After the squat, step up to the box instead of jumping. Step back down to a standing position to finish the rep.
As always, happy CrossFitting.
12 rounds (6 risers)
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