Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
4 Rounds
20 Seconds On, 10 Seconds Off
Jump Rope
Banded Good Mornings
Deadbugs
Goblet Reverse Lunges
Weightlifting
Front Squat (Work Up To 3 Rep Max)
Over the course of 7-8 sets or 15 minutes build to a 3 rep max or heavy triple. Warm up / work up sets should like something like 5-4-3-3-3.. A good goal would be 85-90% of 1RM.
Metcon
Metcon (Time)
500 Meter Row
25 Burpees
4 Minutes Rest
500 Meter Row
25 Burpees
Forget about pacing and just go for it. Both sections should be done at maximal effort. Your score will be the slowest of the two.
Strength
Metcon (No Measure)
50 Single Leg Banded Hamstring Curls Each
Using red or black band complete in as few sets as possible.
