Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
100m Run
10 Ring Rows
10 Ground-2-Overhead (25, 15)
5 Walking Lunges (each leg)
Gymnastics
Handstand Push-ups (5 Sets of 8-12 Reps)
Scale up options: strict HSPUs. Scale down options: abmat HSPUs, box HSPUs, seated KB presses. Reps should be unbroken. Rest 60 seconds between movements.
Pull-ups (5 Sets of 8-12 Reps)
Scale up options: C2B pull-ups or strict pull-ups. Scale down options: bar pull-ups, banded pull-ups. Reps should be unbroken. Rest 60 seconds between movements.
Metcon
Metcon (Time)
3 Rounds
400m Run
50 Air Squats
50 Abmat Sit-ups
20 Minute Cut Off