Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
200 Meter Run
20 Walking Lunges
20 Hollow Rocks
20 Scorpions (total)
20 Air Squats
20 Banded Good Mornings
Metcon
Metcon (No Measure)
Every 4 Minutes for 8 Rounds
50 Meter Sled pull (AHAP)
100 Front Rack KB Carry (53,35)
15/12 Calorie Row
Today’s focus is on General Physical Preparedness. Just came off Murph so push this work as hard as you’d like today based on how they’re feeling. Weight for the sled pull should be as heavy as possible. Goal is 60-90 seconds of rest between rounds, not enough for full recovery but enough to ry and get heart rate down. Class will split into 2 heats, with 2nd heat going 2 minutes after heat 1.
Strength
Metcon (No Measure)
4 Rounds
25 Single Leg Banded Hamstring Curls
25 Banded Face pull-aparts