Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
Tabata
4 Rounds
30 sec of work, 10 sec of rest
Left Arm Russian KB Swings
Right Arm Russian KB Swings
Left Arm KB Push Presses
Right Arm KB Push Presses
Goblet Squat
Kettle bell should light.
Weightlifting
Snatch Overhead Squat Complex (4 Sets of 2 + 2 Reps)
2 Power snatch + 2 Overhead Squats. Add weight each successful round, but don’t sacrifice form for weight. Rest 60 seconds between sets.
Good Mornings (4 Sets of 8 Reps)
Focus on form over weight. Keep same weight for all sets. 60 seconds rest between sets.
Metcon
Metcon (Time)
10-9-8-7-6-5-4-3-2-1
Thrusters (95, 65)
Kettlebell Swings (70, 53)
Shot to go unbroken as long as possible. Steady pace throughout.