Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
Run 400 meters
Then,
20 Russian KB Swings
20 Goblet Squats
20 Push-ups
20 Walking Lunges
Then,
Run 400 meters
Metcon
Metcon (AMRAP – Rounds and Reps)
Teams of 2
AMRAP x 20 Minutes
40 Kettlebell Swings (53, 35)
40 Calorie Row
40 Walking Lunges
One athlete works at a time. Split work evenly. Consistent pace throughout. KBS should be light.
Strength
Metcon (No Measure)
50 Banded Hip Flexor Pulls Each
50 Banded Pushdowns
50 Banded Pull-aparts