Widespread CrossFit – CrossFit
Warm-up
(No Measure)
3 Rounds
250m Row
5 Wall Squats (SLOW)
10 Fire Hydrants
5 Air Squats
10 Situps
5 Jumping Squats
Weightlifting
Back Squat (5 x 5)
Increasing weight each set
Gymnastics
L-Sit (8 Rounds: 20 Seconds On, 10 Seconds Off)
Tabata
Done On Rings Or Boxes