Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
200m Row
5 Inchworm Push-ups
10 Air Squats
10 Russian KB Swings
Strength
Ring Rows (3 Sets of 10 Reps)
Scale up with feet on box. Reps should be unbroken. 30 seconds rest between movements.
Front Rack Lunge (3 Sets of 10 Reps)
5 reps each side. Weight should be moderate to heavy. Keep same weight for all sets. Maintain form and keep reps unbroken. 30 seconds rest between movements.
Farmer’s Carry (3 Sets 30 Sec Max Distance )
Using kb in each hand. Go as heavy as possible. 30 seconds rest between movements.
Metcon
Metcon (Time)
1000m Row
150 Double Unders
75 Kettlebell Swings (53, 35)
KB weight should be light. DU scale: 50 DUs + 100 singles, 300 singles.
Mobility
Rig Pec Stretch: 2 x 20 seconds each side
Rig Ankle Stretch: 2 x 20 seconds each side