Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
50 Jumping Jacks
10 Air Squats
10 Mountain Climbers (Each)
10 Lunges w/ Pelvic Tilt
10 Lateral Lunges
10 Push-ups
10 Rollovers to V-sits
10 One Leg Glute Hip Raises
Strength
Goblet Squat (3 Sets of 10 Reps)
Sumo stance. Go as heavy as possible, while maintaining form. Use same weight for all sets. 30 seconds rest between movements
Pull-ups (3 Max Sets)
Chin-up grip. PU scale: bar or ring rows. Max set up to 10 reps. Score is lowest # of all sets. 30 seconds rest between movements.
Russian Twists (3 Sets of 20 Reps)
Using medball. Go as heavy as possible, while maintaining position. Use same weight for all sets. Slow and controlled reps. 30 seconds rest between movements.
Metcon
Metcon (AMRAP – Reps)
4 Rounds of 30 work / 30 Rest:
Double Unders
Kettlebell Swings (53, 35)
Jump Lunges (L+R=1)
Abmat Situps
RX+: (Triple Unders)(KB Snatches) Looking for 30 seconds of continuous movement. Scale weight and/or movement as needed. KB weight should be light. Score is total number of reps.