Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
150 Meter Row
10 Air Squats
10 Half Burpees
10 Box Toe Touches Each Side
Metcon
Metcon (AMRAP – Reps)
AMRAP x 20 Minutes
60 Mountain Climbers
50 Air Squats
40 Calorie Row or 400 Meter Run
30 Kettlebell Swings (53, 35)
20 Box Jumps w. step-down (24, 20)
10 Burpees
Today’s metcon a full body workout with lower skill movement that will get your heart pumping and sweat rolling. Just put your head down and go! This is an AMRAP so once you have completed the burpees, start over with mountain climbers. KB weight should be light.
Strength
Metcon (No Measure)
3 Rounds
100ft Bottom Up KB Carries
25 Banded Facepull Aparts
25 Supernans
KB weight should be light. Use red band for facepulls.