Widespread CrossFit – CrossFit
Warm-up
(No Measure)
500m Row
3 Rounds
5 Pass Throughs
10 Overhead Squats (Palms)
10 Knee Raises
10 KB Swings
Weightlifting
Overhead Squat (7 x 1)
Metcon
Metcon (AMRAP – Reps)
Tabata
(20 secs on, 10 secs off)
8 Rounds
Handstand Hold
Hollow Rocks