Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
Tabata
5 Rounds of
20 Seconds On, 10 Seconds Off
Speed Steps
Russian KB Swings
Elbow Plank
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 25 Minutes
200 Meter Row
20 Mountain Climbers
20 SDHP (53, 35)
50 Double Unders
Today’s workout is straight aerobic conditioning. Pick weight and jump rope option so you are able to maintain a consistent 75% effort throughout the entire AMRAP. Scale option (30 DUs or attempts)(60 Singles) Class will be split into 2 heats, with second heat going 90 seconds after first.
Strength
Metcon (No Measure)
3 Rounds
10 Alt. DB Curls
Banded Alphabet