Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
200m Run
10 Walking Lunges
10 Plate Good Mornings
5 Burpees
Mobility
Worlds Greatest Stretch – 20 seconds each position, 2 times each side
Metcon
Metcon (Time)
Run 400 Meters
50 Air Squats
Run 400 Meters
50 Push-ups
Run 400 Meters
50 Abmat Sit-ups
Run 400 Meters
50 Box Jumps (24, 20)
Scale movements so you can complete reps in no more than 3 sets. 20 minute cut-off
Strength
Reverse Lunges (3 Sets of 8 Reps Each Side)
Using KB in each hand. Go with moderate weight, keeping form and unbroken reps. Keep same weight for all sets. 30 seconds rest between movements.
Reverse Crunch (3 Sets of 10 Reps)
RX+: Strict Toes-2-Bar or Weighted Reverse Crunches. Use the rig as anchor. Slow and controlled movement. Don’t let feet touch the ground. 30 seconds rest between movements.