Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
Dynamic Stretch Circle
Neck Circles
Shoulder Circles
Arm Swings (overhead & back)
Arm Swings (across & back)
Bend & Bow
Hip Circles
Elbow-2-Ankle Lunge
Hip Flexer Stretch
Calf Pedal
Then
Tabata
8 Rounds: 20 sec on, 10 sec off
Jump Rope
Metcon
Metcon (Time)
For time:
Row 500 meters
50 KB Swings (70, 53)
100 Double Unders
Run 400 Meters
50 Alternating Pistols
75 Double Unders
Row 50 Calories
25 Double Unders
50 Walking OH Lunges (45, 25)
Keep aerobic (breathing under control, heart rate down) effort today. Watch your pace from the beginning.
Mobility
5 Minutes soft tissue work:
Foam rollers and lacrosse balls
Focus on glutes, quads, and IT bands