Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
PVC Game
Then
Tabata #1
8 intervals of 20 work/10 rest:
Double Unders
Half Burpees
Tabata #2
8 intervals of 20 work/10 rest:
Supermans
Hollow Hold
Metcon
Metcon (AMRAP – Rounds)
EMOM x 30 Minutes
Minute 1: 10 Burpees
Minute 2: 10 Box Jumps (24, 20)
Minute 3: 12/10 Calorie Row
Minute 4: 12 Double Crunches
Minute 5: 30sec Handstand Hold
Minute 6: 45sec Farmer Carries (70, 53)
Endurance/GPP work (Heart Rate Zone 2-3) for the entire 30:00. Transitions/rest times should allow for you to keep heart-rate consistent. For farmer carries shot to hold on for entire 45sec. Score is number of round you are able to complete in the minute.