Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
100 Jumping Jacks or 300m Row
Then
2 Rounds
10 Sumo Deadlifts
10 Push Presses
10 10 Back Squats
Then
300m Row or 100 Jumping Jacks
Metcon
Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
This workout is about muscular endurance.
Weight are intended to be light. The goal is to stay consistent with rep count through each round.