Widespread CrossFit – CrossFit
Warm-up
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 (No Measure)
EMOM X 32 Minutes
Minute 1: 40s Farmer Carry (70, 53)
Minute 2: 40s Alt. KB Step-ups (24, 20) (35, 26)
Minute 3: 40s Burpees
Minute 4: 40s Seratus Crunches (25, 15)
Today’s workout is meant to be challenging in terms of working for 40 seconds without stopping for 8 rounds. Weighted step-ups should be relatively light to moderate and reps smooth.