Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
200 Meter Run
Then with 10 or 15# plate:
40 Russian Twists (total)
30 Walking Lunges
20 G20H
10 Bent-over Rows
5 Burpees to the plate
200 Meter Run
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP X 5 Minutes
10 S20H (135, 95)
10 Box Jumps (24, 20)
Rest 2 Minutes
AMRAP X 5 Minutes
10 KBS (53, 35)
10 G2OH (45, 25)
Rest 2 Minutes
AMRAP X 5 Muntes
20 Walking OH Lunges (total) (45, 25)
50 Double Unders
Each 5-minute interval of today’s workout should be done at a face pace 85% effort. Shoot for unbroken reps and minimal rest. The 2 minutes rest between workouts gives just enough time to recover before the next interval. Scale Option (25 Double Unders) (100 Singles)
Mobility
Metcon (No Measure)
Worlds Greatest Stretch
30 second hold each position