Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
250m Row
10 Hollow Rocks
10 Half Burpees
10 Sit-ups
10 Lunges
10 Supermans
10 Scorpions
Mobility
World’s Greatest Stretch: 20 seconds each position
Metcon
Metcon (AMRAP – Rounds)
EMOM x 20 Minutes
Evens: 10 Burpees
Odds: 10 Wallballs (20, 14)
RX+(12 Burpees)(12 Wallballs) Workout gets very challenging physically and mentally at 10:00 mark. Focus on breathing and recovery as much as possible for next minute. Shoot for roughly 20s of rest, but if needed skip a round.
Strength
Bent Over Row (3 Sets of 10 Reps)
Reverse grip. Weight should be light to moderate. Sets should be unbroken. Rest 30 seconds between movements.
L-Sit (3 Sets of 20-30 Second Hold)
Can be from rings or boxes. 30 seconds rest between movements.