Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
100m Run
5 Burpees
5 Power Snatch
Skills
5 Minute To Practice:
Kipping
Kipping Pull-ups
Butterfly Pull-ups
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 18 Minutes
20 Front Rack Reverse Lunges
15 Abmat Sit-ups
10 Power Snatches (75, 55)
RX+: OH Reverse Lunges. Weight should be light. Shoot to go unbroken on power snatches. Consistent pace throughout.