Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
20 Walking Lunges
40 Single Unders
20 Abmat Sit-ups
40 Single Unders
20 KB Swings
40 Double Unders or Attempts
20 Banded Overhead Pull Aparts
20 Banded Front Pull Aparts
Metcon
600 (Time)
100 Double Unders
100 Walking Lunges
100 Abmat Sit-ups
100 KB Swings (53, 35)
100 Shoulder Taps
100 Double Unders
This workout is more challenging then it looks. KB weight should be light. Work on pacing for the entire piece even though it starts off rather simple. 20 minute time cap.
Strength
Metcon (No Measure)
3 Rounds
30 Glute Marches
20 One Leg Banded Leg Curls Each