Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
Stick Game
* With 2 burpee penalty
Then
20 Air Squats
20 Sit-ups
20 Walking Lunges
20 Supermans
Gymnastics
Metcon (No Measure)
EMOM x 8 Minutes
Evens: 1 Turkish Get-up Each
Odds: 20 Sec Toes-2-Bar
TGU weight should be moderate / heavy. Scale T2B with hanging knee raises
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 28 Minutes
400 Meter Run
30 Double Unders
20 Russian KBS (70, 53)
10 Burpees
60 Seconds Rest
Pick a pace you can sustained for total time, around 75-80% effort.
Dont go out too fast. Scale as needed to keep moving, dont spend too much time on any one movement. DU scale: (20 DUs)(60 Singles)