Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
400m Run
3 Rounds
8 Medball Cleans
20 Mountain Climbers
Mobility
Pec Stretch: 30s each side x 2 sets
Ankle Mobility: 30s each side x 2 sets
Metcon
Metcon (4 Rounds for distance)
EMOM x 16 Mins
Min 1: 40 Second Max Distance Farms Carry
Min 2: Rest
Min 3: 40 Second Handstand Hold
Min 4: Rest
For, farmers walks use kettle bells and go as heavy as possible, but shoot to go unbroken. Same weight for all sets. Handstand holds, can be free standing, against wall. Handstand hold scale: KB overhead hold.
Metcon (Time)
4 Rounds
7 Right Arm KB Front Squats (53, 35)
7 Left Arm KB Front Squats
5 Right Arm Russian KB Swings
5 Left Arm Russian KB Swings
3 Right Arm KB Push Presses
3 Left Arm KB Push Presses
1 Min Rest Between Rounds
Pick KB weight you can shoot to go unbroken for round.