Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
400m Run
400m : General Dynamic Warm-up (No Measure)
Knee Hugs
Quad Stretch
Marching Toe Touches
One Leg Deadlifts
Inside Ankle Taps
Outside Ankle Taps
High Knees
Butt Kickers
High Skips
Carioca
Jumping Jack Shuffle
Elbow-2-Ankle Lunge + Reach
Metcon
Metcon (Distance)
4 Rounds
2 Minutes Max 25ft Sled Pushes (45, 25)
60 Seconds Rest
2 Minutes Max Double Unders
60 Seconds Rest
2 Minutes Max Plate G2OH (45, 25)
60 Seconds Rest
The goal of today is to perform 2 minutes of continuous movement. Pacing will be key. Find a challenging # of reps for each movement and shot to maintain it each round. Class will be split into 3 heats. Score is total distance of sled pushes.
Strength
Metcon (No Measure)
4 Rounds
20 Banded Ab Pulldowns
60 Seconds Rest Between