Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
200 Meter Run
Then with 10 or 15# plate:
40 Russian Twists (total)
30 Walking Lunges
20 G20H
10 Bent-over Rows
5 Burpees to the plate
200 Meter Run
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP X 5 Minutes
20 Mountain Climbers
10 Box Jumps (24, 20)
Rest 2 Minutes
AMRAP X 5 Minutes
20 Walking OH Lunges (total) (45, 25)
10 G2OH (45, 25)
Rest 2 Minutes
AMRAP X 5 Muntes
10 KBS (53, 35)
50 Double Unders
Each 5-minute interval of today’s workout should be done at a fast pace 85% effort. Shoot for unbroken reps and minimal rest. The 2 minutes rest between workouts gives just enough time to recover before the next interval. Scale Option (25 Double Unders) (100 Singles)
Strength
Metcon (No Measure)
4 Rounds
20 Glute Bridges
20 Banded Hammer Curls
20 Good Mornings