Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
400 Meter Run
Then
2 Rounds
10 Walking Lunges
10 Plate Ground to Overhead
10 Alternating Box Step-ups
10 Box Jumps
10 Hollow Rocks
Metcon
Metcon (Time)
400 Meter Medball Run (20, 14)
50 Box Jumps (24, 20)
50 Overhead Walking Lunges (45, 25)
400 Meter Medball Run (20, 14)
50 Hollow Rocks
50 Plate Ground to Overhead (45, 25)
400 Meter Medball Run (20, 14)
Today’s is meant to be challenging workout but also fun. Challenge yourselves with the medball weight and go heavy. All the other movements should be done in big sets. 30 minute time cap.
Strength
Metcon (No Measure)
4 Rounds
15 One Leg Glute Bridges
15 Side Plank Hip Raises
Switch sides on glute bridges and planks each round.