Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
250m Row or 200m Run
5 Hang Muscle Snatch
5 Overhead Squats
5 Hollow Rocks
5 Hang Power Snatch
5 Kip Swings
5 Power Snatch
5 Knee Raises
5 Burpees
Gymnastics
Toes-To-Bar (4 Max Sets)
This is all about becoming more efficient on T2B. Sets should be challenging but consistent. T2B scale: (K2E)(Knee Raises) Superset each set with 7 Hollow Rocks + 7 Supermans. Take 60 seconds rest between sets.
Metcon
Metcon (AMRAP – Rounds and Reps)
Teams of 2
In 30 Minutes Complete
5000m Row or 5K Run
Then AMRAP of
10 Hang Power Snatch (75, 55)
8 Half Burpees
6 Toes-2-Bar
Come up with a plan in order to complete your 5K row as fast as possible then proceed to AMRAP work. Have fun and focus on consistent breathing today. Your score is the AMRAP. One partners completes whole round before switching. HPS scale: (Russian KBS)