Widespread CrossFit – CrossFit
Mobility
5 minutes soft tissue work using lacrosse balls and foam rollers focusing on glutes, hamstrings, and quads.
Warm-up
Warm-up (No Measure)
4 Rounds
7 Calorie Row
30 Box Toe Toes
7 Squat Jumps
7 Half Burpees
Metcon
Playground (AMRAP – Reps)
5 Rounds
60 Seconds Box Jumps (24, 20)
60 Seconds Wallballs (20, 15)
60 Seconds Abmat Situps
60 Seconds Rest
Effort on this one will vary (60-80%) based on your training week and how you feel. Find a pace that you can move for entire 60 seconds. Go for big sets versus speed, for first 2 movements. You score is total number of completed reps.