Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
250m Row
10 Crossover Squats (5 Each Leg)
10 Elbow-2-Ankle Lunges
(5 Each Leg)
10 Arm Swings (Over & Back)
250m Row
10 Squat-2-Stands
10 Knee Hugs (5 Each Leg)
10 Arm Circles (5 Each Direction)
250m Row
10 Overhead Band Pull Aparts
10 Front Band Pull Aparts
10 Air Squats
Metcon
Metcon (5 Rounds for time)
5 Rounds
500m Row
3 Min Rest Between Rounds