Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
250 Row
30 Jumping Jacks
Then,
10 Air Squats
10 Mountain Climbers
10 Lunges w/ Pelvic Tilt
10 Crossover Squats
10 Rollovers to V-sits
10 Lateral Lunges
10 Standing Glute Leg Lifts
Gymnastics
Handstand Push-ups (6 Max Sets)
Kipping or strict, no abmats. Shot for 8-15 reps per round. Scale options: (Box HSPU)(20s HS hold + 6 KB Presses)(20s Plank hold + 6 KB Presses) Superset with 20 hollow rocks or 20 arch rocks, alternating each set. Score is lowest number of all sets. 2 minutes rest between sets.
Metcon
Metcon (AMRAP – Reps)
3 Rounds of
1 Minute Work, 30 Seconds Rest
Burpees
Calorie Row
OH Reverse Lunges (75, 55)
Abmat Sit-ups
Scale weight and movements as needed. Weight should be light. Continuous movement for 60 seconds. Score is total number of reps/calories.