Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
With stick,
2 Rounds
10 Pass Throughs
10 Around the Worlds
10 Overhead Squats
10 Snatch Balance
Then with barbell
2 Rounds
30 Single Unders
10 Front Rack Lunges
5 Sumo Deadlifts
Weightlifting
Box Squats (3 Reps Every 90 Seconds For 8 Rounds)
Wide (sumo) stance. Weight @55-60% (add about 10lbs from last week) of 1RM back squat. Superset with 3 seated box jumps (24, 20).
Metcon
Metcon (Time)
50-40-30-20-10
Double unders
25-20-15-10-5
Deadlifts (185, 125)
10-10-10-10-10
Toes-2-Bar
Weight should be light, so sets can be unbroken (at least first couple) DUs scale: x3 Singles
17 minute time cap.