Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
400m Run
2 Rounds
5 Burpees
20 Jumping Jacks
5 Burpees
10 Lunges (5 Each Leg)
Weightlifting
Push Press (3 Reps @ 80%, 3 Reps @ 85%, 3+ Reps @ 90%)
From the rack. 3-4 Warm-up sets before first workout set. Last workout set is for max reps.
Metcon
Metcon (Time)
3 Rounds
200m Run
6 Left Arm KB Overhead Walking Lunges (53, 35)
6 Right Arm KB Overhead Walking Lunges