Widespread CrossFit – CrossFit
Mobility
5 Minutes Soft Tissue Work: foam roller and/or lacrosse ball
Warm-up
Warm-up (No Measure)
With Partner Complete
100m-200m-300m-400m
Split distance evenly with partner. While one partner rows the other completes 20 jumping jacks
Metcon
Metcon (AMRAP – Reps)
4 Rounds
In 5 Minute Window Complete
250 Meter Row
Then Max Rounds of:
10 Plate Ground-2-Overheads (45, 25)
20 Mountain Climbers
15 Box Jumps (24, 20)
*Rest 60 second between rounds
Find a challenging pace, about 80%, on the first round then work hard to sustain it for each AMRAP. Each interval we are looking for around 80% effort for all 4 rounds. Your score is the lowest number of reps of the 4 rounds.
Strength
Metcon (No Measure)
80 Banded Glute Bridges