Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
10 Hip Raises Each
10 Russian KB Swings
Then
200m Run
2 Rounds
30 Jumping Jacks
10 Reverse Lunges
5 Inchworm Push-ups
Use light weight on first sets of KBS, then increase for second.
Deadlift (4 Sets of 3 Reps)
Work up to slightly heavier weight then what you will use in workout. Superset with 5 wallballs. Take 60-90 seconds between sets.
Metcon
CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps)
13-Minute AMRAP:
55 Deadlifts, 225# / 155#
55 Wall-Ball Shots, 20# / 14#
55 Calorie Row
55 Handstand Push-ups
Breaking sets up early and pacing yourself. Try to go least sets of 3 will ensure athletes are using the stretch relax.
CrossFit Games Open 16.4 and 17.4 Scaled (AMRAP – Reps)
13-Minute AMRAP:
55 Deadlifts, 135# / 95#
55 Wall-Ball Shots, 20# / 10#
55 Calorie Row
55 Hand-Release Push-ups
Metcon (AMRAP – Rounds and Reps)
AMRAP x 13 Minutes
10 Deadlifts (95, 65)
10 Wallballs (14, 10)
10 Push-ups
Please note if you choose to do this option, you will not be able to submit a score online.