Widespread CrossFit – CrossFit

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Warm-up (No Measure)

Musical Medballs

*The athlete that is left without a medball each round will complete the following:

10 Air Squats

10 Ring Rows

10 Abmat Situps

Then hold elbow plank for remainder of game.


Metcon (No Measure)

3 Rounds

10 One Arm DB Bent Over Rows Each

15 Double Plate 90 Degree Shoulder Rotations

20 Banded Pushdowns

30 Second Side Elbow Plank Each
Picks weight that you can do unbroken sets with strict form. For plate shoulder rotations nothing above 5lb plates. Rest as needed between movements.


Metcon (No Measure)

Every 3 Minutes For 10 Rounds

250m Row or 200m Run

*Alternate between row and run each round.
Aerobic interval training today, alternating between row and run. Effort today is based off how you feel. If you did not complete “Murph” yesterday and feel good push your pace. Half the class will start on row, other half on run. No measure today.

Categories: wod

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