Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
200m Run
30 Double or Single Unders
20 Walking Lunges
15 Sit-ups
10 Push-up
15 Hollow Rocks
20 Walking Lunges
30 Double or Single Unders
200m Run
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 20 Minutes
50 OH Reverse Lunges (45, 35)
400m Run
50 Abmat Sit-ups
500m Row
100 Double Unders
Looking for 20 minute aerobic effort. Lunges L+R=2 Reps. Scale weight and/or movement as needed. DU Scale (50 DUs)(200 Singles)
Strength
Metcon (No Measure)
3 Rounds
12 DB Hammer Curls
20 Sec Hollow Holds
20 Banded Pull-aparts (45 Degree)
Rest 30s between sets