CF070319

Widespread CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

200 Meter Run

Then

2 Rounds

10 Left Arm Russian KB Swings

10 Right Arm Russian KB Swings

10 Left Arm KB Push Presses

10 Right Arm KB Push Presses

10 Left Arm KB Bent Over Rows

10 Right Arm KB Bent Over Rows

10 Left Leg Goblet Reverse Lunges

10 Right Lg Goblet Reverse Lunges

Metcon

Metcon (AMRAP – Rounds)

AMRAP x 30 Minutes

400 Meter Run

100 Foot Farmer Carry (70, 53)

30 Mountain Climbers

50 Meter Sled Push (45, 25)
This workout is all about strengthening your heart (cardiac output) and lungs (aerobic capacity).

Make it a focus to not go out too hard and find an effort/pace that you can sustainable for the entire 30 minutes.

Categories: wod

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