CF022817

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

Categories: wod

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