Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
Tabata #1:
4 Rounds
Double or Single Unders
Half Burpees
Tabata #2:
4 Rounds
Supermans
Hollow Rocks
Metcon
Metcon (AMRAP – Reps)
EMOM x 30 Minutes
Minute 1: 40 Sec Max Burpees
Minute 2: 40 Sec Max Calorie Row
Minute 3: 40s Double KB OH Hold
Minute 4: 40 Sec Max Double Unders
Minute 5: 40 Sec Max Mtn Climber
Maintain a 75-80% effort for all rounds. Nothing should be maximal effort, meaning you should be able to maintain rep count. Focus on your breathing. Score is number of total calories rowed.
Mobility
5 minute of soft tissue work using foam rollers and lacrosse balls, focusing on problem areas.