Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
5 Shoulder Presses
5 Push Presses
5 Push jerks
5 Pull-ups
20 Jumping Jacks
Mobility
AYT Shoulder Stretch – 20 sec arm / each position
Strength
Metcon (AMRAP – Rounds)
EMOM x 8 Minutes
Evens: 30 Sec Deadlift Hold (225, 155)
Odds: 30 Sec Handstand Hold
Scale movement and/or weight as needed. Handstand can be freestanding or against the wall. Scale option: plank on hands. Score is the number of rounds you are able to complete.
Metcon
Metcon (No Measure)
With Partner
EMOM x 20 Minutes
20 Sec Max Distance Sled Drags (50, 25)
Max distance, up to 100m. One partner works while other rests. Partner 1 does 2 x 20sec intervals (down & back) before switching with Partner 2.