Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
1 Min Jump Rope
3 Rounds
10 Walking Lunges
7 Ring Rows
5 Inchworm Pushups
1 Min Jump Rope
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 Minutes
15 Russian KB Swings (53, 35)
15 Goblet Squats (53, 35)
15 Burpees
Keep steady pace throughout. Moderate intensity, Constant movement for 15 mins
Strength
Metcon (Distance)
Teams of 2
Farmers Carry Relay (70 53)
Max Distance in 8 Minutes
Switching partners every 150 feet (6 lengths). 7 burpee penalty for both partners if you put down KBs.
Mobility
5 minutes soft tissue work: foam roller and/or lacrosse ball
Focus on 3 areas that need attention.