Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
200m Run
High Knees (Down & Back)
Butt Kickers
Knee Hugs
Elbow-2-Ankle Lunges
Taveling Sumo Squats
Jumping Jack Shuttles
Karaoke
Backward Hip Openers
Metcon
Metcon (Time)
800m Run
21 Toes-2-Bar
21 Hang Power Snatch (95, 65)
Rest 3:00
600m Run
15 T2B
15 Hang Power Snatch
Rest 3:00
400m Run
9 T2B
9 Hang Power Snatch
Find run pace and stick with it. Split reps however. Snatch weight should be light and capable of being done in 2 sets.
Strength
Split Squats (3 Sets of 8 Reps)
Use dumbbells or kettlebells. Elevate front foot on 45lb plate. Reps should be completed at a slow, consistent pace. Weight should be moderate. 30 seconds rest between movements.
Bent Over Row (3 Sets of 10 Reps)
Use 1 dumbbell or kettlebell in each hand. Reps should be completed at a slow, consistent pace. Weight should be moderate. 30 seconds rest between movements.
L-Sit (3 Sets of 20-30 Seconds)
Can be done on boxes or rings, with legs straight or bent. 30 seconds rest between movements.
