Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
200m Run
20 Walking Lunges
10 Hollow Rocks
30 Seconds Rest Between Sets
Metcon
Metcon (Time)
Teams of 2
5 Rounds
600m Run
30 Front Squats (115, 75)
30 KB Swings (70, 53)
One athlete works at a time. Split distance and reps up evenly. 35 minute time cap.
Mobility
5 minutes soft tissue work: foam roller and/or lacrosse ball