Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
100m Run
20 Walking Lunges
30 Jumping Jacks
20 Hollow Rocks
30 Jumping Jacks
20 Push-ups
100m Run
Mobility
5 minutes soft tissue work: foam roller or lacrosse ball, focus on IT bands, lats and thoracic spine
Weightlifting
Hang Power Clean (6 Reps Every 60 Seconds For 4 Rounds)
Work on cycling fast reps. Weight should be light to moderate and reps unbroken. Keep same weight for all rounds.
Metcon
Metcon (5 Rounds for time)
Every 4 Minutes For 5 Rounds
40 Double Unders
15 Hang Power Cleans (115, 75)
12 Lateral Burpees
Scale weight and/or movements as needed. Shoot for at least 90 sec rest per round. Weight should be light enough to go unbroken. DU scale: (20 Dus)(60 Singles) Burpee scale: (8 regular burpees) Score is the time for each of 5 rounds.