Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
“Pass The Stick” Game or 200 Speed Steps
Then
3 Rounds
5 Pull-ups
10 Push-ups
15 Air Squats
Mobility
Worlds Greatest Stretch: 20 second on each position
Gymnastics
Toes-To-Bar (6 Sets of 5-10 Reps)
EMOM. Working on improving T2B efficiency. Superset with 15 second static hold: (ring support)(handstand)(hollow hold)(plank)
Metcon
Metcon (Time)
Teams of 2
6 Rounds Each
20 Double Unders
15 Mountain Climbers (L+R=1)
10 Air Squats
5 Burpees
One partner completes full round, while other partner hangs from bar, then partners switch. If athlete drops from bar, other athlete must stop. 25 minute time cap.