Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
500m Row
3 Rounds
5 Fire Hydrants
20 Mountain Climbers
10 Air Squat
Weightlifting
Back Squat (10 Mins To Work Up To 20 Rep Max)
Minimum warm-up reps.
Back Squat (2 Reps Every 60 Seconds for 10 Rounds)
Jumping Squats or Speed Squats @ 60% of 1RM
Core
3 Rounds (Not For Time)
20 Hollow Rocks
20 Supermans
20 Side Plank Lifts (Each Side)
