Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
40 Jumping Jacks
20 Air Squats
20 Russian Swings
20 Plank Transitions
20 Plank Shoulder Taps
Strength
Metcon (No Measure)
EMOM x 12 Minutes
Minute 1: 20 Second Max Strict Pull-ups
Minute 2: 20 Seconds L-Sit
Minute 3: 20 Seconds Handstand Hold
RX +: (Handstand Freestanding or Walks). Quality movement over quantity.
Metcon
Last Minute (Time)
4 Rounds
400m Run
50 Double Unders
25 KB Swings (53, 35)
Push run pace today. KBS should be light and completed in no more than 2 sets. DU scale: (25 DUs)(100 Singles)