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 (No Measure)
AMRAP x 30 Minutes
500 Meter Row
100ft Front Rack Carry (35, 26)
100ft Farmers Carry (53, 35)
100ft Bear Crawl
50 Meter Sled Pull (155, 100)
Work Capacity Wednesday: good mix of GPP that is going to train your grip, midline, and posterior chain. Make sure crunch forward on FR carries and not lean back. Looking for about 60-70% effort on this one, so pace yourself.