Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
250m Row or 200m Run
Then
40 Jumping Jacks
20 Hollow Rocks
20 Supermans
10 Half Burpees
Then
250m Row or 200m Run
Metcon
Metcon (Time)
Row 50 Calories
21 Burpee Box Jumps (24, 20)
600m Run
15 Burpee Box Jumps
100 Double Unders
9 Burpee Box Jumps
Control breathing from start. Try to maintain steady pace on burpee box jumps for all sets. Half will start on row, others on run. .DU scale: (50 DUs)(200 Singles). 20 minute time cap.
Strength
Bulgarian Split Squats (3 Sets of 10 Reps Each)
Using DBs or KBs. Use same weight for all sets. 30 seconds rest between movements.
Bent Over Rear Delt Raises (3 Sets of 15 Reps)
Using 5lb or 2.5lb plates. Weight should be light. Slow and controlled reps. 30 seconds rest between movements.