Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
200m Row
10 Walking Lunges
5 Ring Rows
5 Roll Backs-2-Vsits
5 Lateral Lunges Each
Metcon
Metcon (Time)
1000m Row
50 Kettlebell Swings (70, 53)
100 Double Unders
50 Pistols (L+R=2)
75 Double Unders
50 Calorie Row
25 Double Unders
50 Walking OH Lunges (45, 25)
Scale weight and movements as needed. Keep breathing and heart rate in check, longer aerobic effort. DU scale: (60-30-15)(x2 singles). 30 minute time cap