Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
400 Meter Run
General Dynamic Warm-up (No Measure)
Knee Hugs
Quad Stretch
Marching Toe Touches
One Leg Deadlifts
Inside Ankle Taps
Outside Ankle Taps
High Knees
Butt Kickers
High Skips
Carioca
Jumping Jack Shuffle
Elbow-2-Ankle Lunge + Reach
Metcon
Metcon (AMRAP – Rounds and Reps)
Teams of 2
AMRAP x 30 Minutes
30 Box Jumps (24, 20)
30 Toes-2-Bar
800 Meter Run
30 Burpees
30 Sumo Deadlift High Pulls (53, 35)
Work Capacity Wednesday: Today you will be partnering up with someone and splitting work in half The 800-meter run can be broken up however you see fit, but I suggest 100 meters. For score, each 100 meters counts as 1 rep.