Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
Chan Dynamic Warm-up
20 Jumping Jack (OH + back)
20 Jumping Jacks (forward + back)
5 Elbow-2-Ankle Lunges w/ Twist
5 Single Leg Lateral Lunges
5 Bent Over Swings
5-4-3-2-1 Sumo Inchworm Push-ups
Small-Medium-Big Arm Circles (forward + back)
5 Ring Out the Towels
Skills
Metcon (No Measure)
EMOM x 8 Minutes
Min 1: 20 Sec Toes-2-Bar Practice
Min 2: 20 Hanging L-Sit Hold
This is all about T2B (or scale option) practice. No score. RX+: Muscle-up practice and ring support hold.
Metcon
Metcon (Time)
250m Row
10 Burpees
10 Weighted Sit-ups (20, 14)
60 Seconds Rest
500m Row
20 Burpees
20 Weighted Sit-ups
60 Seconds Rest
750m Row
30 Burpees
30 Weighted Sit-ups
Scale weight as needed. Push pace on rower and go unbroken on burpees.
20 minute time cap.