Widespread CrossFit – CrossFit
Warm-up
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
Metcon
Metcon (No Measure)
AMRAP x 30 Minutes
100m Sandbag Shuffle (75, 50)
50ft Sled Push (45, 25)
100ft Farmers Carry (70, 53)
100m Jog
This workout is all about building your aerobic base and moving fo 30 minutes.
Work at your own pace today. You can rest as much as you feel is necessary between sets but shoot for 6-8 completed rounds.
Strength
Metcon (No Measure)
Accumulate
80 Banded Leg Curls
80 Banded Pull-aparts
80 Banded Pull-throughs