Widespread CrossFit – CrossFit
Warm-up
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Weightlifting
Romanian Deadlifts (3 Sets of 8 Reps)
Using barbell. Weight should be on lighter side, with focus on slow controlled reps. Keep same weight for all 3 sets. 60 seconds rest between movements.
Inverted Ring Rows (3 Sets of 10 Reps)
Scale up with feet on box. Reps should be challenging but doable. Scale up with boxes. 60 seconds rest between movements.
Kettlebell Windmills (3 Sets of 6 Reps (ea. side))
6 reps on left side, 6 reps on right side per set. Weight should be on lighter side, with focus on slow controlled reps. 60 seconds rest between movements.
Metcon
Metcon (Time)
Run 800 Meters
15 Power Cleans (135, 95)
15 Burpees
Rest 3:00
Run 600 meters
10 Power Cleans
10 Burpees
Rest 3:00
Run 400 meters
5 Power Cleans
5 Burpees
Push the pace harder with each round. Pick weight to keep intensity.
