Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
10 DB Romanian Deadlifts
10 DB Front Squats
10 DB Reverse Lunges (Total)
10 DB Push Presses
10 DB Renegade Rows (Total)
10 DB Double Hammer Curls
10 DB Thrusters
Mobility
World’s Greatest Stretch: 20 seconds each position
Metcon
Metcon (No Measure)
EMOM x 30 Minutes
Minute 1: 12 Toes-2-Bar
Minute 2: 12 DB Thrusters
Minute 3: 20 Renegade Rows (Total)
Minute 4: 12 Alt. Weighted DB Step-ups
Minute 5: 6 One Arm DB Hang Power Clean + Press Each Side
Minute 6: 60 Second Jump Rope
This workout is intended for consistent work for every interval. Effort today should be around 75%. Athlete picks the weight. The jump rope should be active recovery.
Strength
Metcon (No Measure)
100 Frog Pumps
100 Front Banded Pull-Aparts