Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
100m Shuttle Sprint (4 x 25m)
15 Air Squats
100m Shuttle Sprint
15 Ring Rows
100m Shuttle
15 Russian KB Swings
100m Shuttle Sprint
15 Hollow Rocks
Metcon
Metcon (4 Rounds for time)
Every 5 Minutes For 4 Rounds
400m Run
12 Kettlebell Swings (70, 53)
12 Toes-2-Bar
Scale weight and movements as needed Shoot to go unbroken and keep consistent pace through rounds.
Strength
Romanian Deadlifts (3 Sets of 8 Reps Each Side)
Using kettle bells, do 8 reps each leg, alternating sides. Weight should be moderate, reps unbroken. Slow and control reps. 30 second rest between movements.
Russian Twists (3 Sets 15 Reps Each Side)
Using wallballs go as heavy as possible, keeping reps unbroken. 30 seconds rest between movements.
