Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
400m Run
3 Rounds
20 Jumping Jacks
10 Banded Good Mornings
10 Hollow Rocks
Weightlifting
Sumo Deadlift (5 Reps Every 2 Minutes For 5 Rounds)
Increase weight each successful round.
Metcon
Metcon (AMRAP – Rounds)
EMOM x 12 mins
Min 1: 5 Tire Flips
Min 2: 40 sec Plank Hold (Elbows)
Min 3: 7 Strict Toes 2 Bar
Min 4: 10 Box Jumps (30, 24)