Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
1 Min Jump Rope
10 Deadlifts
10 Good Mornings
10 Ring Rows
10 Lunges
Strength
Metcon (AMRAP – Rounds)
EMOM x 12 Minutes
Min 1: 30 Second Deadlift Hold (245, 175)
Min 2: 15 Banded Face Pulls
Min 3: 30 Sec Side Hip Lifts
DL holds should be challenging. Face pulls should not be hard. Hip lifts switch side each time
Metcon
Metcon (AMRAP – Reps)
Tabata (20 work/10 rest)
8 Rounds of each
1) Double Unders
2) Supermans
3) Jump Lunges (L+R=1)
4) Double Crunches
5) Burpees
8 intervals of movement before moving to next. Score is total of lowest score for each movement