CF071616

Widespread CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 Minutes Abmat Pizza Game

20 Air Squats

20 Sit-ups

20 Walking Lunges

20 Supermans

Mobility

5 Mins Foam Roller / Lacrosse Ball

Focusing on thoracic spine, lats, quads, and adductors

Weightlifting

Push Jerk (2 Reps Every 60 Seconds For 8 Rounds)

Weight @ 75% of 1RM. Use same weight throughout.

Metcon

Metcon (Time)

5 Rounds

200m Run

2 Rope Climbs

12 Thrusters (95, 65)
Rope Climb scale: (2 Rope Pulls) (6 Chin-ups). Weight should be light and reps unbroken for first couple rounds.

20 minute cutt-off

Categories: wod

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