Widespread CrossFit – CrossFit
Mobility
Warm-up (No Measure)
Grab a foam roller and lacrosse ball and spend 3-5 minutes on soft tissue work. Focus on IT Bands, Lats, Quads.
Warm-up
Warm-up (No Measure)
3 Rounds
30 Single Under’s
15 Hollow Rocks
10 Russian KBS
5 Burpees
Metcon
Metcon (Distance)
Teams of 2
500 Double Unders
Remaining Time: Max Distance Sled Pull (Avg Team Body Weight)
Looking for 75% effort today. Also, today is an opportunity to improving your double under efficiency and HAVE FUN. Don’t focus on the number but control breathing and relax shoulders. Go for your biggest unbroken set. Break up reps and distance up however you like. 30 minute time cap. Scale (250 DUs as team) (2X Singles). If there is a 3 partner team, one partner must carry a (100,75) sandbag, while one rests and other pulls sled.
Strength
Metcon (No Measure)
4 Rounds
15 Second Side Plank (each side)
25 Banded Pull Aparts (alternate front and overhead)
