Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
200m Row
5 Inchworm Push-ups
10 Banded Good Mornings
15 Hollow Rocks
Mobility
5 minutes soft tissue work: foam roller or lacrosse ball focusing on quads, IT Bands, and adductors.
Strength
Romanian Deadlifts (3 Sets of 10 Reps)
Weight should be moderate. Keep same weight for all sets. Slow and controlled reps. 30 seconds rest between movements.
Ring Dips (3 Sets of Max Reps)
Max reps up to 10. Scale options: self assisted, banded or bar. Score is lowest number of all sets. 30 seconds rest between movements.
Metcon
Metcon (Time)
Teams of 2
1500m Row
42 Burpees
1000m Row
30 Burpees
500m Row
18 Burpees
One partner works at a time. Split up distance and reps however. 22 minute cut-off
