Widespread CrossFit – CrossFit
Warm-up (No Measure)
3 Rounds
30 Jumping Jacks
10 Air Squats
7 Alt. KB Kneel-2-Stand
5 Yoga Push-ups
Metcon
Metcon (No Measure)
EMOM x 24 Minutes
Min 1: 75 Foot Sled Pushes
Min 2: 12 Goblet Box Step-ups (24,20)(35,26)
Min 3: 30 Mountain Climbers
Min 4: 5/3 Muscle-ups
Looking for 40 seconds of work, 20 seconds of rest each minute. Scale the weight or movement to make sure you get rest. Effort between 70-80% depending on how you feel and/or what you are looking to get out of this workout. Scale option: (10/6 ring dips)(20/12 bar dips) Split class up with 2 athletes at each movements.