Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
400m Run
50 Single Unders
40 Mountain Climbers w/ 1 sec pause
20 Air Squats
200m Run
Metcon
Metcon (Time)
Every 6 Minutes For 5 Rounds
Run 400 Meters
25 Air Squats
50 Double Unders
Shoot for at least 2 minute rest per round. Push pace on run but keep breathing under control. Stay relaxed on DUs. DU scale: (30 DUs)(100 Singles) Score is the slowest time of all rounds.
Mobility
5 Minutes soft tissue work: foam roller and/or lacrosse ball