Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
250m Row
10 Air Squats
5 Elbow-2-Ankle Lunges (Each Leg)
10 Mountain Climbers (Each Leg)
30 Sec Hollow Hold
Weightlifting
Front Squat (3 Reps Every 2:00 x 10 Rounds)
@ 75-85% of 1RM. Same weight across all sets.
Metcon
Metcon (AMRAP – Reps)
AMRAP x 7 Minutes
20 Overhead Lunges (45, 25)
20 Toes-2-Bar