Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
Musical Medballs
Set-up medballs in circle and perform a bodyweight exercise (lunges, bear crawl, inch worms) around the medballs. Once the music stops everyone trys to sit on a medball. The athlete that is left without a medball will complete 10 burpees to the side. After each round remove one medball until you only have two athletes left and one medball. Winner gets prize. If not enough athletes do 400m run instead.
Warm-up (No Measure)
Tabata
4 Rounds
20 Sec On, 10 Sec Off
Jumping Jacks
Mountain Climbers
Air Squats
Metcon
Metcon (AMRAP – Reps)
5 Rounds
30s work/30s rest
Box Jumps (24, 20)
Wallballs (20, 14)
Russian Twists (25, 15)
Double Unders
Burpees
Today you should be able to sustain a 75% effort for the entire workout meaning your reps output should only drop off slightly each set. Don’t worry about your score today, worry about your pac and performing each movement perfectly. Score is total number of completed wallballs + burpees.