Widespread CrossFit – CrossFit
Mobility
3-5 minutes soft tissue work using foam rollers and lacrosse balls, focusing on IT bands, lats, and upper back
Warm-up
Warm-up (No Measure)
Balls-2-Wall Game
3 Minutes
*Each member of losing team must do 10 burpees over members of winning team.
Then
EMOM x 6 Minutes
Min 1: 5 Air Squats + 5 Abmat Situps
Min 2: 30 Jumping Jacks
Metcon
Metcon (AMRAP – Rounds)
Teams of 2
AMRAP x 8 Minutes
60m Sled Pulls (AHAP)
2 Minute Rest
AMRAP x 8 Minutes
100m Sandbag Shuffles
2 Minute Rest
AMRAP x 8 Minutes
200m Runs
The goal today is to cover as much distance as possible in 24 minutes. Sled pulls should be as heavy as possible. The 200m runs should be 100% of whatever you got left. Have fun! One partner will work at a time and completing a full round before switching. Everytime a partner completed the distance (60m, 100m or 200m) equals one round for team. Score is total number of completed rounds.
Strength
Metcon (No Measure)
AMRAP x 6 Minutes
10 Deadbugs
20 Banded Leg Curls Each Side
30 Sec Side Plank Each Side