Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
100m Run
20 Jumping Jacks
10 Medball Cleans
Mobility
World’s Greatest Stretch – 20sec in each position
Skills
Metcon (No Measure)
EMOM x 10 Minutes
Min 1: 30 Sec Deadlift Hold (255, 185)
Min 2: 30 Sec Handstand Hold
RX+: (30sec Max HSPUs). Scale: (Seated DB Hold)
Metcon
Metcon (Time)
For time:
200m Run
60 Air Squats
30 Hang Power Cleans (115, 75)
400m Run
40 Walking Lunges
20 Power Cleans
600m Run
20 T2B
10 Squat Cleans
Workout gets progressively harder as it goes. Work on pacing, breathing and cycling the barbell. 20 minute time cap.