Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
400 Meter Run
General Dynamic Warm-up (No Measure)
Knee Hugs
Quad Stretch
Marching Toe Touches
One Leg Deadlifts
Inside Ankle Taps
Outside Ankle Taps
High Knees
Butt Kickers
High Skips
Carioca
Jumping Jack Shuffle
Elbow-2-Ankle Lunge + Reach
Gymnastics
Metcon (No Measure)
Every Minute On The Minute For 10 Minutes
Minute 1: 30 Seconds Handstand Hold or Walk
Minute 2: 10 Hollow Rocks + 20 Double Unders
Week 2 of gymnastics work. Handstand holds can be performed facing into or facing away from the wall. Scale option (plank on hands)(20-30 sec DU practice)(30 singles)
Metcon
Metcon (Time)
30-20-10
Russian KB Swings (70, 53)
Burpees
3x Double Unders
Look to sustain a higher level of output today, 85%, so scale appropriately. Pick challenging weight but one that will allow you to maintain big sets throughout. Scale options (150-100-50 single unders)
Strength
Metcon (No Measure)
3 Rounds
20 DB Glute Bridges
20 Double DB Curls