Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
100 Jumping Jacks
3 Rounds
10 Reverse Lunges
10 Alt. Hang Dumbbell Snatch
10 Banded Glute Bridges
10 Banded Good Mornings
Metcon
Metcon (AMRAP – Rounds and Reps)
Team of 2
AMRAP X 30 Minutes
10 Calorie Row
10 Alt. Dumbbell Snatches (50, 35)
5 Burpees
Working with a parter, one athlete completes a full round at a time. Looking for 85% effort. DB load choice is intended to be light enough to go unbroken. Pace is key as these movements tend to elicit a big spike so use rest period to get heart rate under control.
Strength
Metcon (No Measure)
3 Rounds
8 Single Leg DB Deadlifts Each Side
20 Hollow Rocks with Plate Overhead
Use DB in each hand for deadlifts. Do 8 reps on one side before switching. 60 seconds rest between movements.