Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
400 Meter Run
General Dynamic Warm-up (No Measure)
Knee Hugs
Quad Stretch
Marching Toe Touches
One Leg Deadlifts
Inside Ankle Taps
Outside Ankle Taps
High Knees
Butt Kickers
High Skips
Carioca
Jumping Jack Shuffle
Elbow-2-Ankle Lunge + Reach
Metcon
Metcon (Distance)
AMRAP x 40 Minutes
400 Meter Sled Pulls (60, 30)
800 Meter Run
1600 Meter Row
Today’s work is meant to be done at the same pace for the entire 40 minutes, meaning your effort should be lower and under control. On all 3 movements go full distance, no breaking them up into smaller intervals. This is the perfect day to focus on your breathing, rowing and running technique. You score is total meters traveled.