Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
200m Run
5 Elbow-2-Ankle Lunges (each leg)
5 Sumo Inchworm Push-ups
200m Run
10 Jumping Lunges
10 Burpees
Mobility
Pec Stretch Pull-up Rig: 30 seconds 2 times each side
Ankle Mobility: 30 seconds 2 times each side
Metcon
Metcon (No Measure)
With Parnter
4 Rounds
60m Sled Drag / Pull
1 Min Rest
30 Seconds Max Distance KB Farmer’s Carry
1 Min Rest
One partner starts on sled, other on carry. Drag the sled on way out, pull the sled on way back. Sled drag / pulls should be fast, weight should be light. Go as fast as possible on the farmers carry. No score on this.
Metcon
Metcon (5 Rounds for time)
Every 4 Minutes for 5 Rounds
400m Run
Challenging but constant pace for all rounds.