Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
With Partner
2 Rounds
200m Medball Run
20 Partner Wallballs
10 Medball Chest Passes
Mobility
5 Minutes Soft Tissue Work: using foam roller or lacrosse balls focusing on quads, IT Bands, Thoracic Spine, Lats, Adductors, and Calves
Weightlifting
Reverse Lunges (3 Sets of 7 Reps Each Side)
Going from ground, bar in front rack position. Weight should be moderate. Use same weight for all sets. Reps should be unbroken. 30 seconds rest between movements.
Bent Over Row (3 Sets of 10 Reps )
Using one kettle bells in each hand. Weight should be light. Use same weight for all sets. Reps should be slow and controlled. 30 seconds rest between movements.
Side Hip Raises (3 Sets of 20 Sec Max Reps Each Side)
On hand or elbow. 10 seconds to switch sides. 30 seconds rest between movements.
Metcon
Metcon (Time)
50 Double Unders
50 Kettlebell Swings (53, 35)
50 Double Unders
50 Burpees
50 Double Unders
50 Kettlebell Swings
50 Double Unders
Scale weight and/or movements as needed. Scale for DUs: 150 singles. 18 minute cut-off