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Widespread CrossFit – CrossFit

Warm-up

(No Measure)

500m Row

3 Rounds

10 Banded Good Mornings

10 Squat-2-Stands

10 Straight Leg Situps

10 Pull-ups

Weightlifting

Deadlift (Work Up To Heavy 5 Reps)

Then Do:

5 Reps @ 95%

5 Reps @ 90%

Gymnastics

Toes-To-Bar (1 Unbroken Max Set)

Then Do:

3 Sets @ 60% of Max Set

Rest As Needed Between Sets