Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
400 Meter Run
500 Meter Row
Then
2 Rounds
5 One Arm KB Swings Each
5 One Arm KB Push Press Each
10 Goblet Front Squats
10 Goblet Reverse Lunges
15 Banded Front Pull Aparts
15 Banded Overhead Pull Aparts
Metcon
Metcon (AMRAP – Rounds)
AMRAP x 20 Minutes
10 One Arm Russian Swings (R)
10 One Arm Russian Swings (L)
8 One Arm KB Rows (R)
8 One Arm KB Rows (L)
6 One Arm KB Thrusters (R)
6 One Arm KB Thrusters (L)
4 KB Front Rack Forward + Reverse Lunges (R)
4 KB Front Rack Forward + Reverse Lunges (L)
2 Turkish Get-ups (R)
2 Turkish Get-ups (L)
This workout today will challenge you from head-to-toe, dont overlook it. Athlete pick their weight. Use a weight that feels light as the movements get progressively harder. This workout is meant to be done for quality and not rushed through. Your score is total number of rounds completed. Rest as needed.
Strength
Metcon (No Measure)
4 Rounds
20 Banded Crunches
20 Banded Pushdowns