Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
Abmat Pizza Game or 400m Run
Then
30 Jumping Jacks
10 Push-ups
20 Sit-ups
30 Alternating Box Toe Touches
20 Walking Lunges
Metcon
Metcon (Time)
Teams of 2
5 Rounds Each
60 Meter Sled Pull (BW)
40 Double Unders
20 Walking Lunges
10 Burpees
One partner completes their full round, before other partner starts. Sled pulls should be fast pace but heavy. DU scale: (20 DUs)(60 Singles) 30 minute time cap.
Strength
Metcon (No Measure)
3 Rounds
20 Alternating DB Curls
20 Banded Pushdowns
20 Side Plank Crunches (10 each side)
Take about 45-60 seconds rest at end of each round.
Mobility
5 minutes soft tissue work: foam rollers and lacrosse balls, focusing of quads, IT bands, hamstrings, and upper back
