Widespread CrossFit – CrossFit
Warm-up
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 (AMRAP – Rounds and Reps)
AMRAP x 30 Minutes
800m Run
18 Alt. DB Snatch (50, 35)
12 DB Thrusters (50, 35)
Today is about pacing and breathing. Your effort should NOT exceed 70% which means you should be able to maintain your splits for almost all of your completed rounds. It is important to get in some lower-effort quality work and not try to kill yourself with every workout. Today is one of those days.
Strength
Metcon (No Measure)
2 Rounds
50 Seated Banded Rows
30 Glute Marches
20 Alt DB Curls
