Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
EMOM x 5 Minutes
10 Jumping Jacks + 5 Squat Jumps + 3 Burpees
Then With Stick
10 Pass Throughs
10 Around The Worlds
10 Hang Muscle Snatches
Mobility
20 Wall Slides: Break up rep however needed
Gymnastics
Metcon (No Measure)
EMOM x 8 Minutes
Min 1: 20-30 Sec Handstand Hold
Min 2: 20-30 Sec Hollow Hold W/ Stick
Handstands can be: facing away, chest facing wall, banded or freestanding,
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 20 Minutes
5 Handstand Push-ups
10 Power Snatch (75, 55)
15 Abmat Sit-ups
20 Air Squats
200m Run
RX+: (10 T2B) Just keep moving. Looking for an aerobic effort, elevated HR but breaking under control. Snatches should be light. HSPU scale: (2 Wall Walks)(10 HR Push-ups)