Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
400 Meter Run
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
Metcon
Metcon (Time)
Teams of 2
2 Mile Sandbag Run (50, 35)
Every 2 Minutes Do
5 Burpee Jump Overs Each Partner
Today’s workout is a great GPP workout that challenging you physically and mentally. Your will break the 2 miles into 100 or 200 meters intervals, switching the sandbag back and forth between partners. Both partners will run full 2 miles. When it is your turn give close to 100% effort. Scale option (half burpee jump overs). 30 minute time cap.
Strength
Metcon (No Measure)
8 Rounds
20 Seconds On, 10 Seconds Off
Hollow Rocks