Widespread CrossFit – CrossFit
Warm-up
(No Measure)
500m Row
3 Rounds
10 Pass Throughs (Dowel)
10 BTN Snatch Grip Shoulder Presses
10 Overhead Squats (w/ 3 sec pause)
500m Row
Weightlifting
1: Overhead Squat (5 x 5)
2: Overhead Squat (1 x Max Reps @ 70% of 5RM)
Gymnastics
L-Sit (10 – 20 – 30 – 40…….)
Add 10 secs til you cant hold for the allotted time, then work your way back down.
Rest as need between attempts.
