Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
“Roxanne”
Then 2 Rounds
30 Single Under
8 Russian KB Swings
8 KB SDHP
8 Wallballs
While song Roxanne is playing athletes will perform walking lunges. Everytime the word Roxanne is sung, athlete drops to do a burpee.
Metcon
Metcon (No Measure)
4 Rounds
60s of Hand Release Push-ups
60s of SDHP (53, 35)
60s of Double Unders
60s of Wallballs (20, 14)
60s of Calories on Rower
60s Rest
Today we are looking for a consistent effort of about 70% for then entire 4 rounds,. Pacing here should be not “comfortable” but definitely not “uncomfortable”. Choose a KB and wallball weight that is light and that allows for consistent output each round. Be “smart” on the rower as going too hard can totally impair your ability to be consistent. RX+ (Bar Muscle-ups)
Strength
Metcon (No Measure)
Wall Sit OFF: Who can hold wall sit the longest?
One little catch…every minute add 10lb plate