Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
200m Run
10 Split Squats (10 each side)
10 Push-ups
20 Hollow Rocks
Strength
Goblet Squat (3 Sets of 10 Reps)
Sumo (wide) stance. Using kettlebell. Go as heavy as possible. Use same weight for all sets. 30 seconds rest between movements.
Bent Over Row (3 Sets of 10 Reps)
Using KB in each hand. Go as heavy as possible keeping form. Keep same weight for all sets. Slow and controlled reps, no jerking. 30 seconds rest between movements.
Banded Alphabets (3 Total Sets)
Go thru all 26 letters. Use red band. Keep midsection engaged: tummy squeezed ribs down. 30 seconds rest between movements. Alternate sides every round.
Metcon
Metcon (Time)
5 Rounds
400m Run
10 Chest-2-Bar Pull-ups
Rest 2:00
Keep a fast pace on the runs. Pull-ups should be unbroken. Pull-up Scale: Kipping Pull-ups, Bar Pull-ups, or Ring Rows. 25 minute time cap. Score is total time.