Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
400m Run
Then,
2 Rounds
30 Jumping Jacks
10 Push-ups
10 Sit-ups
10 Box Toe Touches
10 Walking Lunges Each
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 30 Minutes
400m Run
12 Burpees
12 Toes-2-Bar
12 Box Jumps (24, 20)
30 minute aerobic effort. Focus on move, breath, and pace. Moderate intensity.
Mobility
5 minutes soft tissue work: lacrosse balls and foam roller focusing on quads, IT bands and lats