Widespread CrossFit – CrossFit
Warm-up
Running Warm-up (No Measure)
400m Run
10 Leg Swings (Front to Back)
10 Leg Swings (Side to Side)
Walking Knee Pulls
Walking High Knee Swing Outs
Marching Toe Touches
Walking One Leg Deadlifts
Walking Lunges (With Pelvic Tilt)
Walking Lunges (With Torso Twist)
High Knees
Butt Kickers
Stride Outs (4 x 50m)
Metcon
Run Forest (Time)
Run 1 Mile
100 Burpees
Run 1 Mile
20 minute time cap. Pace yourself on first mile run. Pick a pace that will allow you to go right into your burpees without excessive resting.
Strength
Reverse Lunges (3 Sets of 10 Reps Each)
Back rack position. Pick weight bases on how you feel. Keep same weight for all sets. Sets should be unbroken. 30 seconds rest between movements.
Banded Alphabets (3 Sets)
30 seconds rest between movements