Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
100m Run
3 Elbow-2-Ankle Lunges Each Side
10 Hollow Rocks
10 Suppermans
10 Air Squats
Metcon
Metcon (Time)
800m Run
50 Pull-ups
50 Air Squats
150 Double Unders
50 Air Squats
50 Renegade Rows (35, 20)
800m Run
RX+:(C2B Pullups)(50 Alt Pistols instead of 1st of squats)(Alt Shoulder Taps instead of renegade rows) Today’s workout should be completed at lower intensity. Your first 800m run should be the same speed as your last. Focus on your breathing and efficient pacing NOT your overall time. Break up reps into manageable sets based on your ability. 25 minute time cap.
Strength
Metcon (No Measure)
Tabata
6 Rounds
20 Seconds Hold, 10 Seconds Rest
L-Sit or Hang
