Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
200m Run
10 Banded Good Mornings
5 Banded Shoulder Presses
1 Wall Walk
Gymnastics
Metcon (No Measure)
EMOM x 10 Minutes
Min 1: 20 sec Toes-2-Bar or Knee Raises
Min 2: 20 sec Wall Facing Handstand Hold
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 20 Minutes
400m Run
50 Double Unders
25 KBS (53, 35)
Choose pace that can be sustained and continue to move. Double under should take no longer than 60-90s. KBS should be light and capable of being done in 2 sets at least for first couple rounds. DU scale: (30 Double Unders)(75 Singles)