Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
10-8-6-4-2
Russian Swings
Goblet Squats
Mobility
5 minutes soft tissue work: using foam rollers and lacrosse balls, focus on quads, IT bands, and upper back.
Weightlifting
Front Squat (15 Minutes To Work Up To 3RM)
With 1 1/4 Front Squat the intent is time under tension. Each rep you’ll go below parallel then up slightly above parallel, then down below parallel before finishing at the top. Build in weight over the course of 5-6 sets. Take 90 seconds rest between sets.
Metcon
Pavement (Time)
4 Rounds
15 Kettlebell Swings (70, 53)
30 Double Unders
15 Goblet Squats (70, 53)
30 Double Unders
Swings and goblet squats are intended to be heavy. Break your sets up early to manage HR and leg fatigue.
