Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
Tabata
4 Rounds
20 Seconds On, 10 Seconds Off
Jump Rope
KB Marches
KB Russian Swings
Elbow Plank
Metcon
Metcon (AMRAP – Reps)
EMOM x 30 Minutes
Minute 1: 50 Meters Sled Pushes (45, 25)
Minute 2: 40 Seconds of KB Swings (53, 35)
Minute 3: 150 Foot Heavy DB Farmer Carry (50, 35)
Minute 4: 40 Seconds of Sumo Deadlift High Pulls (53, 35)
Minute 5: 20 Walking Lunges (total)
Minute 6: Rest
With today’s workout is to build your aerobic capacity. The goal is to sustain a pace that is challenging but manageable for the entire EMOM. This means your rep count for KBS and SDLHP should be close to same for all 6 rounds. Effort should be around 75%. Score is total number of KBS + SDLHPs.
