Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
Run 400 Meters
Then,
AMRAP x 7 Minutes
20 Double Unders or 40 Singles
10 Alternating Hang Dumbbell Snatches
150 Meter Row
10 Box Step-ups
Metcon
Metcon (AMRAP – Reps)
EMOM x 25 Minutes
Minute 1: 40 Seconds Box Jumps (24, 20)
Minute 2: 40 Seconds Calorie Row
Minute 3: 40 Seconds Plate Ground-2-Overhead (45, 25)
Minute 4: 40 Seconds Double Unders
Minute 5: 40 Seconds Mountain Climbers
Today we have a “beautiful” mixed cardiac output session. There are five total movement stations. Each minute you will work for 40 seconds at one station and then will have 20 seconds to transition to the next. This is a great day for you to work on pacing. Start slow and increase your output until you’re at about 75%. Score today is total number of DUs completed.
Strength
Metcon (No Measure)
8 Rounds
20s work/10s rest
Alt. DB Curls
Hollow Rocks