Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
100m Row
5 Burpees
100m Run
Mobility
Couch Stretch: 30 seconds 2 times each side
Ankle-2-Wall Stretch: 30 seconds 2 times each side
Metcon
Metcon (2 Rounds for reps)
AMRAP x 4 Minutes
Max Calorie Row
1 Minute Rest
AMRAP x 4 Minutes
Max Alt. Turkish Get-ups (35, 26)
1 Minute Rest
AMRAP x 4 Minutes
Max 100m Runs
1 Minute Rest
AMRAP x 4 Minutes
Max Alt. Turkish Get-ups (35, 26)
Pick pace that you can maintain for 4 minutes with minimum rest. Half of class will start on row, others on run. Score is number of calories and 100m intervals.
Strength
Metcon (No Measure)
3 Rounds
25 Banded Leg Curls Each
15 Side Plank Lifts Each