Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
300 Meter Run or 300 Meter Row
15 Banded Good Mornings
15 Walking Lunges
15 Alt DB Snatches
Metcon
Metcon (No Measure)
Every 4 Minutes For 4 Rounds
400 Meters Run
15 Alt Front Rack Reverse Lunges (95, 65)
Then right into:
Every 4 Minutes For 4 Rounds
21/18 Calorie Row
15 Plate Ground-2-Overhead (45, 25)
Then,
AMRAP x 4 Minutes
Max Reps Kettlebell Marches (53,35)
Today’s workout is meant to challenge you from a pacing perspective, but not from a muscular endurance perspective. The goal is to be consistent with running and row splits. The lunges and G20H should be completed unbroken. For marches use one KB in front rack position getting knees above parallel and switch side as needed.