Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Minute Abmat Pizza Game (with 2 burpee penalty) or 400m Run
Then
20 Air Squats
20 Sit-ups
20 Walking Lunges
20 Supermans
Metcon
Metcon (5 Rounds for time)
Every 5:00 For 5 Rounds
400m Run
10 T2B
20 Push-ups
RX+ (12 HSPUs) Choose a challenging run pace and maintain for all rounds. Shot to go on T2B or scale option. Scale movements so you have 90s of rest after each round . Score is time for each round.
Strength
Metcon (No Measure)
EMOM x 8 Minutes
Even: 30 Second Handstand Hold
Odds: 30 Seconds Russian Twists
Chest to wall on handstand holds. HSH scale: (Plank) AHAP on russian twists.