Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
20 Jumping Jacks
5 Muscle Snatches
5 Overhead Squats
5 Pull-ups
Mobility
Soft Tissue Work: Using foam roller and/or lacrosse ball. Focus on hamstrings, thoracic spine and lats
Metcon
Metcon (Time)
Teams of 2
4 Rope Climbs
60 Push-ups
60 Overhead Squats (95, 65)
60 Box Jumps (24, 20)
4 Rope Climbs
60 Front Rack Reverse Lunges (95, 65)
1 Mile Run
4 Rope Climbs
60 Push-ups
60 Overhead Squats
60 Box Jumps
4 Rope Climbs
One partner works at a time. Split up distance and reps however. Weight should be light. 40 minute cut-off. Rope Climb scale option: 4 Strict Pull-ups, 6 Bar Pull-ups