Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
200m Run
10 Walking Lunges
10 Half Burpees
10 Deadbugs
200m Run
Gymnastics
Metcon (No Measure)
EMOM x 10 Minutes
Even: 30 sec Hollow Hold
Odd: 30 sec Wall Facing Handstand Hold or Shoulder Taps or Handstand Walk
Metcon
Run Forest (Time)
Run 1 Mile
100 Burpees
Run 1 Mile
This workout is about sustaining output. Pace yourself on first mile run so you can go right into burpees without excessive resting. 25 minute time cap.