Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
“Stick Game” or 400m Run
Then
3 Rounds
10 Walking Lunges
10 KB One Leg Deadlifts
5 Inchworm Push-ups
5 Ring Rows
Metcon
Metcon (Time)
Teams of 2
4 Rounds
2 Rope Climbs
20 Front Rack Reverse Lunges (115, 75)
20 Shoot – Throughs
1k Row
RX+: (7 Muscle-ups instead of shoot-throughs)
Establish a plan on splitting up work. Small work sets allow for quicker transitions and higher intensity. Lunges should be capable of being completed in sets of 10 or UB. RC scale: 20 pull-ups, any style.