Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
“Rowling”
Row 100m as fast as slow as you want. For every meter under or over 100m, you do that number of burpees. Reset rower each time. Each athlete does 6 rounds.
Metcon
Metcon (No Measure)
AMRAP x 35 Minutes
60 Seconds Row
20 Hollow Rocks
12 Burpees To Target
2 Turkish Get-ups
60 Seconds Row
60 Seconds Farmer Carry
12 KB Step-up (35, 26)
Move through rounds at steady, focusing on pacing and breathing. HR should be about 70-75%.
Mobility
Tissue Work x 10 passes each:
Pick 3 spots that are most sore and devote about 1:00 to each.