Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
200m Row
20 Jumping Jacks
10 Reverse Lunges
2 Wall Walks
Mobility
Wall Slides: 20 reps total, broken up however
Skills
Metcon (No Measure)
EMOM x 12 Minutes
Min 1: 30 Sec Upside Down KB Carry
Min 2: 30 Sec Pistols Alternating
Min 3: 30 Sec Hollow Hold
This is all about practice. Focus on perfect movement versus number of reps.
Metcon
Metcon (AMRAP – Rounds and Reps)
Teams of 2
AMRAP x 25 Minutes
20 Renegade Rows (50, 35)
20 Box Jumps (24, 20)
20 DB Walking Lunges (50, 35)
600m Row
Split Work however desired. Scale DB weight as needed. Renegade row and lunges : L+R=1.
