Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
Run 400 Meters
Then With Partner Complete
30 Partner Wallballs
30 Partner Medball Chest-passes
30 Ball Russian Twists
30 Partner Wallballs
Metcon
Metcon (No Measure)
1) Max Distance Broad Jump: 3 Attempts
2) Max UB Wallballs: capacity/endurance.
3) Max Calories on the Rower in 8:00
4) Max Hand – Release Push-ups in 60s.
*Upper Body Endurance Test
5) Max Sit-ups in 60s.
*Hip Flexor/Abdominal Endurance Test
6) Max Burpees to Target (6inch) in 60s
This “Field Day” workout is intended to be fun and a change of pace, but still quite challenging. These 6 tests are a great ways to measure fitness. Rest as much as needed. Tests can be completed in any order.
Broad jump – test of power output
Wallballs – test of mental capacity
Row – test of aerobic capacity
Push-ups – test of upper body endurance
Sit-ups – test of hip flexor and abdominal endurance
Burpees – just for FUN