Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
400m Run
Then 3 Rounds
5 Inchworm Push-ups
10 Plate Ground-2-Overheads
20 Jumping Jacks
Metcon
Run For Your Life (AMRAP – Reps)
AMRAP x 20 Minutes
200m Run
7 Half Burpees-2-Plate
Burpee just to plank position and back up, no push-up at bottom. Go hard but keep consistent pace. Score is total number of completed 200m runs.
Strength
Metcon (6 Rounds for reps)
EMOM x 12 Minutes
Min 1: 40 Seconds Max Weighted Sit-ups
Min 2: 40 Seconds Max Distance Upside down KB Carry
RX Weighted Sit-ups: (20, 14). Go as heavy as possible on KB Carry, keeping form. If KB falls, stop where you are, reset KB then continue. Score is total number of sit-ups complete.