Widespread CrossFit – CrossFit
Warm-up
Running Warm-up (No Measure)
400m Run
10 Leg Swings (Front to Back)
10 Leg Swings (Side to Side)
Walking Knee Pulls
Walking High Knee Swing Outs
Marching Toe Touches
Walking One Leg Deadlifts
Walking Lunges (With Pelvic Tilt)
Walking Lunges (With Torso Twist)
High Knees
Butt Kickers
Stride Outs (4 x 50m)
Metcon
Metcon (No Measure)
5 x 200m Sprint
1 min rest between
3 x 400m Sprints
2 mins rest between