Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
10 Calorie Row
10 Lateral Lunges
10 Banded Good Mornings
5 Rollback-2-Split Stretch
Then
3 Rounds
3 Romanian Deadlifts
3 Hang Power Cleans
3 Power Cleans
3 Front Squats
Add light weight each round.
Metcon
Metcon (AMRAP – Reps)
Teams of 2
AMRAP x 40 Minutes
150 Calorie Row
150 Power Cleans (115, 75)
150 Box Jumps
150 Abmat Situps
One athlete works at a time, splitting work however you desired. Today is more about moving, breaking a good sweat and burning some extra calories. Weight should be challenging but allow touch-n-go sets of 7-10 perfect reps. Scale options (100 calorie bike)