Widespread CrossFit – CrossFit
Warm-up
Running Warm-up (No Measure)
400m Run
10 Leg Swings (Front to Back)
10 Leg Swings (Side to Side)
Walking Knee Pulls
Walking High Knee Swing Outs
Marching Toe Touches
Walking One Leg Deadlifts
Walking Lunges (With Pelvic Tilt)
Walking Lunges (With Torso Twist)
High Knees
Butt Kickers
Stride Outs (4 x 50m)
Metcon
1-Mile Run (Time)
Max Effort 1-Mile Run
Fastest mile you can run.
Metcon
Metcon (Time)
75 Double Unders
30 Power Cleans (115, 75)
15 Hollow Rocks
Rest 1:00
50 Double Unders
20 Power Cleans
15 Hollow Rocks
Rest 1:00
25 Double Unders
10 Power Cleans
15 Hollow Rocks
Scale weight and movement as needed. Weight should be light. Keep big sets of PCs. DU scale: x2 singles. 15 minute time cap.