Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
400m Run
General Dynamic Warm-up (No Measure)
High Knees
Butt Kickers
Inside Ankle Taps
Outside Ankle Taps
High Skips
Carioca
Jumping Jack Shuffle
Backward 90% Hip Rotation
Marching Toe Touches
Knee Hug + Elbow-2-Ankle Lunge + Reach
5k Run (Time)
Max Effort 5k Run
Conditioning Benchmark. Pick either run or row. This should be a sustainable pace that you can maintain for the entire distance without stopping. This is NOT max effort.
5k Row (Time)
Max Effort 5k Row
Strength
Metcon (No Measure)
Accumulate:
75 Banded Pull Throughs
75 Banded Leg Curls each
75 Banded Pushdowns
Break up reps however you would like.