Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
400 Meter Run
Then
30-20-10
Jumping Jacks
Walking Lunges
Banded Good Mornings
*50 Meter “Pick-up” w/ walk back at end of each round
Metcon
5k Run (Time)
Max Effort 5k Run
This is a test of your aerobic capacity. Find a challenging pace and try to hold it. Run hard but smart. Scale option (5k row)