Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
In 6 Minutes Do AMRAP Of
10 Russian Kettlebell Swings
10 Alt. DB Step-ups
10 Abmat Sit-ups
20s Sprint on Rower
30 Double Unders
40 Single Unders
Rest as needed between movement/rounds
Mobility
3 minutes of soft tissue work using foam rollers and lacrosse balls focusing on sore and tight muscles.
Metcon
Fun With Tabata (6 Rounds for reps)
Kettlebell Swings (53, 35)
Alt. DB Step-ups (35, 20)
Calorie Row
Abmat Sit-ups
Double Unders
Mountain Climbers (L+R=1)
8 intervals of 20s work/10s rest each movement with 60 seconds between movements. Consistent 20 second of work each round. KB weight choice should be light. Score is total reps.
Strength
Metcon (No Measure)
3 Rounds
7 DB Reverse Lunge
15 DB Romanian Deadlifts
21 Russian Twists (25, 15)
