Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
100m Run
5 Inchworm Push-ups
10 Jumping Box Toe Touches (each foot)
10 Russian KB Swings
Strength
Weighted Step-ups (3 Sets of 5 Reps Each Side)
Holding barbell in front rack position. Weight should be challenging but not enough to compromise form. Reps should be unbroken. 30 seconds rest between movements.
Bent Over Row (3 Sets of 10 Reps)
Using barbell. Weight should be moderate. Slow and controlled movement, no jerking. Reps should be unbroken. 30 seconds rest between movements.
Metcon
Metcon (AMRAP – Rounds and Reps)
Teams of 2
AMRAP x 18 Minutes
50m Sled Push (90, 45)
40 Double Unders
Sled weight should be light. Go fast when it is your turn. DU Scale: 80 Singles