Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds of
20 sec on, 10 sec off
Jumping Jacks
Right Arm KB Swings
Left Arm KB Swings
Right KB Push Presses
Left KB Push Presses
Right Arm KB Rows
Left Arm KB Rows
Alt. Goblet Lunges
Half Burpees
KB Russian Twists
Metcon
Metcon (AMRAP – Rounds)
Teams of 2
From 0:00-10:00
AMRAP
50 Meter Sled Pushes (45, 25)
From 10:00 – 20:00
AMRAP
16 Russian KB Swings (53, 35)
8 Goblet Squats
From 20:00 – 30:00
AMRAP
100 Meter Bear Hug Medball Carries (30, 20)
Work Capacity Wednesday! Todays workout consists of a variety of less conventional work that will challenge your lungs and posterior chain. All work will be completed with one person performing a full round before switching. Only counting completed rounds today.