Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
200 Meter Run
3 Rounds
20 Jumping Jacks
10 Reverse Lunges
10 Plank Transitions
200 Meter Run
Gymnastics
Metcon (No Measure)
EMOM x 9 Minutes
Minute 1: 20 Seconds L-Sit
Minute 2: 30 Seconds Handstand Holds
Minute 3: 40 Seconds Alt. Pistols
This EMOM is all about practicing these 3 gymnastic movements. The number of reps you do does not matter as long as you are working toward becoming more efficient. L-sit can be done on boxes or rings. Handstands can be done against wall or freestanding. Scale option (plank hold)(pistols-2-band)
Metcon
Metcon (AMRAP – Rounds and Reps)
Teams of 2
AMRAP x 22 Minutes
800 Meter Run
50 Walking Lunges (total)
50 Plate Ground-2-Overhead (45, 25)
One partner works at a time. Split work evenly between partners. Break run into 8×100 meter intervals. This workout should be done around 60-80% effort depending on how you feel and how you have already trained this week.