Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
10 Walking Lunges
10 Supermans
10 Hollow Rocks
100m Run
Weightlifting
Reverse Lunges (4 Sets of 5 Reps Each Side)
Reverse lunges. Alternating, 5 reps each side. Weight should be challenging without compromising form and reps should be unbroken. Shoot to go little heavier than last time. Same weight for all sets. 30 second rest between movements.
Turkish Get Up (4 Sets of 3 Reps Each Side)
Go as heavy as possible, without compromising form. Use same weight for all sets. Slow and controlled reps. 30 seconds rest between movements.
Metcon
Metcon (Time)
3 Rounds
400m Run
15 Box Jumps (24, 20)
20 Kettlebell Swings (53, 35)
2 Minute Between Rounds
Scale weight and/or height as needed. Look to maintain a consist pace for each round.