Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
Tabata
30 Sec On, 15 Sec Off
2 Rounds
Left Arm Russian KB Swings
Right Arm Russian KB Swings
Left Arm KB Thrusters
Right Arm KB Thrusters
Mobility
5 minutes soft tissue work – focusing on lats and quads
Weightlifting
Overhead Squat (5 Sets of 3 Reps)
Starting from rack. Increasing weight each successful set. Focus on form over weight. Rest 90 seconds between sets. Score is max weight for 3 reps.
Bent Over Row (3 Sets of 10 Reps)
Starting from rack. Increasing weight each successful set. Focus on form over weight. Rest 60 seconds between sets. Score is max weight for 10 reps.
Metcon
Ring Of Fire (Time)
21 – 15 – 9
Overhead Squats (115, 75)
Chest-2-Bar Pull-ups
Scale weight and/or movements to keep intensity. Pick weight to go no more than 2 sets on OHS.