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
Run Forest (Time)
Run 1 Mile
100 Burpees
Run 1 Mile
Do not try to set a PR on your first mile run. Effort should be around 70% for this first mile. Use a pace that will allow you to go right into your burpees without excessive resting. Leave it all out there on the second mile. Scale option (1600 meter row) 30 minutes time cap.