Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
500m Row
2 Rounds
10 Elbow-2-Foot Lunges (5 Each Leg)
5 Wall Squats
5 Hang Muscle Snatches
5 PlamOverhead Squats
Duckwalk (Across Gym)
Weightlifting
Overhead Squat (15 – 10 – 5)
Increasing weight each set. Rest as needed between sets.
Back Squat (15 – 10 – 5)
Increasing weight each set. Rest as needed between sets.