Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
200m Run
5 Pull-ups
7 KB Thrusters (each arm)
10 Banded Good Mornings
Strength
Reverse Lunges (4 Sets of 5 Reps (each leg))
From rack, with barbell in front rack position. Work up to a heavy set of 10 unbroken reps. 2 min rest between sets.
Bent Over Row (3 Sets of 12 Reps)
From rack, using barbell. Weight should be lighter, with slow and controlled reps. Keep same weight for all sets. 60 seconds rest between sets.
Metcon
Windy City (Time)
21-15-9
Power Cleans (95, 65)
Thrusters
Weight should be light. This is all out sprint. 10 minute cut-off.