Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
250m Row
20 Walking Lunges
20 Hollow-Rocks
2 Minutes Speed Steps
Mobility
5 minutes soft tissue work using foam roller and lacrosse balls focusing on glutes, calves, and achilles
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 25 Minutes
Row 500 Meters or 400m Run
60 Double Unders
40 Walking Lunges (BW)
20 Hollow Rocks
Choose a row or run pace that is manageable, but slightly uncomfortable.
Recover and getting breathing under control during the bodyweight movements. DU scale: (30 DUs)(120 Singles)
Strength
Metcon (No Measure)
5 Rounds
15 Banded Pull-throughs
20 Banded Pushdowns
Rest as needed