Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
Tabata
(20 sec work, 10 sec rest)
6 Rounds
Hollow Rocks
Air Squats
Then With Barbell
10 Front Rack Reverse Lunges
15 BB Rows
20 Russian Twists
Gymnastics
Metcon (No Measure)
EMOM x 8 Minutes
Evens: 20 Sec Wall Facing Handstand Hold
Odds: 30 Sec Double Under or Triple Under Practice
Metcon
Metcon (No Measure)
5 Rounds
(45 Sec Work, 15 Sec Rest)
Barbell Bent Over Rows (95, 65)
Barbell Front Rack Reverse Lunges (95, 65)
Russian Twists With Plate (25, 15)
100ft Farmer Carry (70, 53)
DB Push Press
Move at consistent pace throughout. Weights should be light. The focus of this workout is on quality reps.
