Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
With Partner
400m Medball Run
20 Partner Wallballs
20 Burpees Over Partner
Mobility
5 Minutes Soft Tissue Work – lacrosse ball
– 30s in each pec
– 30s in scapular
Then
2 x 7 Wall Slides with 30 seconds rest between
Strength
Kettlebell Shoulder Press (5 Sets of 5-7 Reps)
From seated position. Heavy as possible, while keeping form. Use same weight for all sets. 60-90 seconds rest between sets.
Metcon
Balls To The Wall (AMRAP – Reps)
In 5:00
800 meter Run
Remaining time AMRAP: Wallballs (20, 14)
Rest 3:00
In 4:00
600 meter run
Remaining time AMRAP: Wallballs
Rest 3:00
In 3:00
400 meter run
Remaining time AMRAP: Wallballs
Scale run distance and weight as needed. Run distance scales: (600,400, 200), (400,300,200). Shooting to have at least 60 sec of wallballs each round. Score is total number of wallballs completed.