Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
1 Min Jump Rope
10-8-6-4-2
Goblet Squats
Russian KB Swings
1 Min Jump Rope
Mobility
Worlds Greatest Strech: 20 seconds each position, each side.
Skills
Double-Unders (5 Mins Practice or Max Set)
If you have double unders try for unbroken max set or triple unders.
Metcon
Metcon (Time)
75 Double Unders
50 KB Swings (53, 35)
75 Double Unders
50 Push-ups
75 Double Unders
50 Toes-2-Bar
Scale movements and/or weight as needed to keep moving. DUs Scale: 25 DUs + 50 singles each time. 16 minute cut-off.