Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Round:
10 Walking Lunges
10 Push Presses empty bar
10 Russian KB Swings
10 Supermans
10 Air Squats
10 Tuck Jumps
Metcon
Filthy Fifty (Time)
For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
Scale movements, weight, or height as needed. Weight should be not be heavy. 35 minute cut-off
Mobility
Hip opener stretch on box