Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
400m Run
2 Rounds
10 Air Squats
15 Plate Ground-2-Overhead
5 Burpees
Mobility
5 Minutes of foam roller and lacrosse ball: focus on thoracic spine, lats, and IT Bands
Metcon
Metcon (Time)
Teams of 2
“”Karen””
150 Wallballs (20, 14)
“”Annie””
50-40-30-20-10
Double Unders
Sit-ups
“”Grace””
30 Clean and Jerks (135, 95)
One person works at a time. Split reps however needed. Scale weight as needed. Have fun and work with someone new.
