Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
5 Air Squats
10 Reverse Lunges
Then,
2 Rounds
10 KB Sumo Deadlifts
10 Russian Swings
10 Goblet Squats
10 Ring Rows
Weightlifting
Box Squats (3 Reps Every 90 Seconds For 8 Rounds)
Wide (sumo) stance. Weight @60-65% (add about 10lbs from last week) of 1RM back squat. Superset with 3 seated box jumps (24, 20).
Metcon
Metcon (Time)
21-15-9
Front Squats (115, 75)
Pull-ups
RX+:(135, 95)(C2B). Scale weight and movements as needed. Weight should be light enough, to keep intensity. 7 minutes time cap.