Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
500m Row
2 Rounds
10 Wall Squats
10 Jumping Squats
5 Elbow-2-Ankle Lunges (Each Leg)
10 Fire Hydrants
Weightlifting
Back Squat (7 x 2)
Increasing weight each set. Rest as needed between sets.
Metcon
Metcon (No Measure)
5 Rounds (Not For Time)
10 Hollow Rocks
10 V-Ups
10 Tuck-ups
10 sec Hollow Hold
60 sec Rest
