Widespread CrossFit – CrossFit
Warm-up
General Dynamic Warm-up (No Measure)
Knee Hugs
Quad Stretch
Marching Toe Touches
One Leg Deadlifts
Inside Ankle Taps
Outside Ankle Taps
High Knees
Butt Kickers
High Skips
Carioca
Jumping Jack Shuffle
Elbow-2-Ankle Lunge + Reach
Metcon
Metcon (6 Rounds for calories)
EMOM x 30 Minutes
Min 1: 100 Ft. Single Arm KB OH/Front Rack (35s, 26s)
Min 2: 15 Alt. DB Box Step Ups (18, 12)(50s, 35s)
Min 3: 25 Hollow Rocks
Min 4: Max Calorie Row
Min 5: Rest
With lower skill movements your HR will be elevated but output should be sustainable throughout. Pick weights that will allow you to complete the necessary distance/reps and still have 15-20 seconds rest. Your score is the number of calories rowed each round.
Strength
Metcon (No Measure)
4 Rounds
30 Seconds Weight Elbow Plank
60 Seconds Rest Between
Increase weight each round if successful
