Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
10 Pass Throughs
5 Burpees
10 Frog Hip Thrusts
Then
Burgener Warm-up
1. Down and up
2. Elbows high and outside
3. Muscle snatch
4. Snatch land
5. Snatch drop
6. Hang power snatch
Weightlifting
Power Snatch + Overhead Squat (2-2 Reps Every 2 Minutes For 5 Rounds)
Add weight if form permits. Dont compromise form for weight.
Romanian Deadlifts (8 Reps Every 90 Seconds For 4 Rounds)
Weight should be moderate and sets unbroken. Same weight for all sets.
Kettlebell Forward Lunges (3 Sets of 8 Reps Each)
Double KB front rack position. Using light to moderate kettlebell. Walking across gym.
Sets should be unbroken. Take 60 seconds rest between.
Metcon
Metcon (Weight)
Teams of 2
AMRAP x 20 Minutes or 5 Rounds Each
60m Forward Sled Pull (AHAP)
Not for time. Take at least 60 seconds rest between rounds.