Widespread CrossFit – CrossFit
Warm-up
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
Warm-up
Warm-up (No Measure)
2 Rounds
100 Meter Run
20 Jumping Jacks
10 Banded Good Mornings
150 Meter Row
Metcon
Metcon (Time)
Every 4 Minutes For 8 Rounds
200 Meter Run
15/12 Calories
This metcon is pretty straight forward, put your head down, work hard for 2 minutes, recover and do it again. Effort should be 85-90% on these depending on your ability to push yourself. We will split class up into 2 heats. Your score is the slowest split of the 8 rounds.