Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
5 Air Squats
10 Reverse Lunges
Then
Knee Pulls (Across)
Marching Toe Touches (Back)
One Leg Deadlifts
Walking Lunges w/ Pelvic Tilt
High Knees
Butt Kickers
Then
10 Standing One Leg Glute Leg Raises (each leg)
10 Laying One Leg Glute Hip Raises (each leg)
Weightlifting
Back Squat (20 Minutes To Work To 1RM)
Warm up / Work up sets: 10-7-5-3-2-2-1…. Take about 2 minutes rest between sets. Newer athletes or injuries: 5 x 5 adding weight if form is good.
Metcon
Metcon (AMRAP – Reps)
AMRAP x 3 Minutes
7 KBS (53, 35)
7 Wallballs (20, 14)
Rest 3 Minutes
AMRAP x 3 Minutes
7 KBS (53, 35)
7 Wallballs (20, 14)
Rest 3 Minutes
AMRAP x 3 Minutes
7 KBS (53, 35)
7 Wallballs (20, 14)
Sprint pace, 100% effort. Scale weight and/or movement as needed. Score is the lowest reps of the 3 rounds.