Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
5 Goblet Squats
5 Russian Swings
5 American Swings
Then
10 Burpees
“
Metcon
Metcon (2 Rounds for time)
Every 10:00 For 2 Rounds
500m Row
25 KBS (70, 53)
25 Burpees
Scale weight as needed to keep intensity. All out sprints, 100% effort.
Weightlifting
Romanian Deadlifts (4 Sets of 8 Reps)
Moderate weight. Use same weight for all sets. Slow and controlled reps. 60 seconds rest between movements.
Bent Over Row (4 Sets of 12 Reps)
Light to moderate weight. Same weight for all sets. Slow and controlled reps. 60 second rest between movements.