Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
With partner…..
200m Wallball Run
20 Partner Wallballs
20 Partner Wallball Sit-ups
20 Partner Wallball Chest Passes
200m Wallball Run
Mobility
5 Minutes Soft Tissue Work: foam roller and/or lacrosse ball, focus on quads, adductors, IT Bands, and Glutes
Metcon
Double Jump (Time)
5 Rounds
50 Double Unders
20 KB Swings (53, 35)
10 Burpee Box Jumps (24, 20)
Scale weight and/or movements as needed. DU scale: 20 DUs + 30 Singles or 100 Singles. Pace yourself from start. Shoot to go unbroken on KB swings. 20 minute cut-off
Strength
Romanian Deadlifts (3 Sets of 10 Reps)
Weight should be moderate. Keep slow and controlled reps. Same weight for all sets. 30 seconds rest between movements.
Pull-ups (3 Sets Max Reps (Strict))
Chin-up (reverse) grip. Max reps up to 10. Score is lowest number of all sets. 30 seconds rest between movements.
Hollow Holds (3 Sets 30 Second Hold)
Scale options: arm by side and/or legs bent. 30 seconds rest between movements.