Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
400 Meter Run
Then
3 Rounds
20 Seconds On, 10 Seconds Off
Hollow Rocks
Air Squats
Wall Walks
Kip Swings
Gymnastics
Metcon (No Measure)
EMOM x 8 Minutes
Even Minutes: 20 Seconds L-Sit Hold
Odd Minutes: 20 Seconds Handstand Hold
L-holds can be on rings or boxes.
Handstand holds can be facing the wall or facing away from wall.
Scale option (OH seated plate holds)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 20 Minutes
10 Kettlebell Swings (53, 35)
10 Toes-2-Bar
400 Meter Run
Start slow (60-70% effort), giving your body time to adjust to the demands of the workout and increase your pace as you see fit. Swings and T2B should be done in 1-2 sets.
Strength
Metcon (No Measure)
4 Rounds
12 DB Rollback Tricep Extensions
20 Seconds RKC Plank