Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
“Powerwalk Races”
Split class up in teams rows On “3-2-1-go,” each walker will race down and back 100 meters. Upon return, they high-five the person behind them in line, and that person takes off. Go fast and have fun (dont trip)
General Dynamic Warm-up (No Measure)
High Knees
Butt Kickers
Inside Ankle Taps
Outside Ankle Taps
High Skips
Carioca
Jumping Jack Shuffle
Backward 90% Hip Rotation
Marching Toe Touches
Knee Hug + Elbow-2-Ankle Lunge + Reach
Metcon
Metcon (Time)
Teams of 2
30 Wall Balls (20, 14)
30 Burpee Box Jump Overs (24, 20)
9 Rope Climbs
1200m Run
45 Wall Balls
45 Burpee Box Jump Overs
6 Rope Climbs
1200m Run
60 Wall Balls
60 Burpee Box Jump Overs
3 Rope Climbs
1200m Run
Talk with your partner and come up with a strategy to complete the prescribed work as fast as possible. Keep in the mind that the volume of work increase with each section. RC scale (3 Strict Pull-ups / RC) (5 Strict Band Pull-ups / RC)(8 Ring Rows / RC) 40 minute time cap.
