Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
10 Air Squats
8 Front Squats
6 Overhead Squats
8 Shoulder Press
6 Push Press
4 Push Jerk
8 Deadlifts
6 Sumo Deadlift High Pull
Metcon
Metcon (AMRAP – Reps)
AMRAP x 4 Minutes
Calorie Row
Rest 1:00
AMRAP x 4 Minutes
Turkish Get-ups (53, 35)
Rest 1:00
AMRAP x 4 Minutes
100ft Farmer Carries (70, 53)
Rest 1 Minute
AMRAP x 4 Minutes
Weighted Sit-ups (20, 14)
Rest 1 Minute
AMRAP x 4 Minutes
Burpees To Target
Shoot for 4 minutes of consistent movement. Score is total rounds of reps. Farmer carries should be heavy. TGU should be light/moderate.
Mobility
5 minute soft tissue work: foam roller and/or lacrosse ball, targeting problem areas