Widespread CrossFit – CrossFit
Warm-up (No Measure)
5 Goblet Squats
5 Russian Swings
5 American Swings
Metcon (2 Rounds for time)
Every 10:00 For 2 Rounds
25 KBS (70, 53)
Scale weight as needed to keep intensity. All out sprints, 100% effort.
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.