Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
200 Meter Run
30 Jumping Jacks
20 Mountain Climbers
20 Lunges
100 Meter Run
15 Jumping Jacks
10 Moutain Climbers
10 Lunges
Metcon
Gobble, Gobble (AMRAP – Rounds and Reps)
AMRAP x 30 Minutes
200 Meter Run with Med Ball (20/14)
50 Air Squats
10 Burpees
40 Abmat Sit-Ups
10 Burpees
30 Walking Lunges
10 Burpees
20 Box Jumps (24/20)
10 Burpees
Today we have a new benchmark workout to celebrate the holidays. Looking for 75-80% effort and a consistent pace through all movements. Focus on controlling your breathing. Good aerobic workout to prepare and make room for all that Turkey, Mashed Potatoes, Gravy and all the fixings.
Mobility
Metcon (No Measure)
5 minutes soft tissue work: using foam rollers and lacrosse balls