Widespread CrossFit – CrossFit
Warm-up
General Dynamic Warm-up (No Measure)
High Knees
Butt Kickers
Inside Ankle Taps
Outside Ankle Taps
High Skips
Carioca
Jumping Jack Shuffle
Backward 90% Hip Rotation
Marching Toe Touches
Knee Hug + Elbow-2-Ankle Lunge + Reach
Skills
Metcon (No Measure)
EMOM x 10 Minutes
EVENS: 15 Strokes on the Rowing Focusing on Technique
ODDS: 20 Handstand or Plank Shoulder Taps
Strokes on rowing should be with perfect technique. Shoulder taps should be slow and under control. Tap opposite shoulder.
Metcon
Metcon (Time)
Teams of 2
3 Rounds
1000 Meter Row
40 Wallballs (20, 14)
30 Box Jumps Overs (24, 20)
20 Power Snatch (95, 65)
10 Overhead Squats (95, 65)
Today’s workout is intended to be at slower/moderate pace around 70% effort. Split work evenly between partners. Snatches and overhead squats are intended to be light. 30 minute time cap.