Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
6 Shuttle Runs
10 Lunges
10 Russian Swings
5 Burpees
Metcon
Run Swing (Time)
4 Rounds
400m Run
25 Kettlebell Swings (53, 35)
Last did on 7/26/16. Scale weight as needed. Pick KB weight that you can go unbroken or 2 sets max.
Strength
Reverse Lunges (3 Sets of 8 Reps Each Side)
Using one KB (goblet), alternating legs. Go as heavy as possible. Keep same weight for all sets. 30 seconds rest between movements.
Kettlebell One Leg Deadlift (3 Sets of 8 Reps Each Side)
Using KB in each hand. All 8 reps on one side before switching Go as heavy as possible. Keep same weight for all sets. 30 seconds rest between movements.
Russian Twists (3 Sets of 20 Reps)
Using wallballs. Go as heavy as possible. Keep same weight for all sets. 30 seconds rest between movements.