Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
400 Meter Row
2 Rounds
10 Banded Good Mornings
10 Yoga Pushups
10 Kettlebell Swings
10 Goblet Squats
4 Turkish Get Ups
Weightlifting
Box Front Squats (3 Reps Every 60 Seconds For 8 Rounds)
Weight today should be 60% of 1 Rep Max Box Front Squat or Front Squat. Use a wide (outside shoulder width) stance and box height that will get you to parallel. Make sure you stay tight and sit back on the box, exploding .
Metcon
Metcon (No Measure)
AMRAP X 20 Minutes
0:00 – 5:00 Russian Kettlebell Swings (70, 53)
5:00 – 10:00 Turkish Get Ups (26, 18)
10:00 – 15:00 Rowing
15:00 – 20:00 Single Arm Farmer Carry (70, 53)
Looking for 5 minutes of continuous work for each movement to get the blood flowing and break a sweat. Be smart about weights and effort today with 19.4 tomorrow. There will be no rest between movements. No score. Class will be split into 2 groups, one starting on swings other on rower.