Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
400 Meter Run
Then
2 Rounds
30 Jumping Jacks
20 Air Squats
10 Banded Good Mornings
5 Burpees
Metcon
Fireworks (3 Rounds for reps)
3 Rounds
In 2 Minutes Max Reps Of:
Rope Climbs
Assault Bike
DB Manmakers
Tire Flip + Jump-N-Outs
100m Shuttle Runs
*Rest 2 Minutes Between Rounds
Something little different to kick off your 4th of July celebration. This is a 30-minute aerobic workout, incorporating a few uncommon movements, that will sure to get your heart pounding and sweat rolling.
Athlete picks the weight for tires flips and manmakers. There is no rest between movement, just 2 minutes rest at the end of each round. Your score will be the total reps completed. Have fun but be safe. Scale options (rope pulls)(tire flip + step-n-outs)(100m row)