Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
200 Meter Run
Then
2 Rounds
20 Banded Glute Bridges
15 Air Squats
15 Hanging Knee Raises
10 Muscle Cleans
10 Power Cleans
Metcon
Metcon (AMRAP – Rounds and Reps)
Teams of 2
AMRAP x 40 Minutes
30 Power Cleans (135, 95)
400 Meter Run
30 Toes-2-Bar
400 Meter Run
30 Air Squats
400 Meter Run
This workout is a long marathon combination of barbell cycling, gymnastics, and running. One partner works at a time, splitting work up evenly. Start out slower and work into a pace you can maintain. Runs should be done broken up in 4 x 100 meter runs. Cleans should be light and done in sets of 5-7 reps.
L3: (115, 75)
L2: (95, 65)
L1: (75, 55)
