Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds of:
5 Romanian Deadlifts
5 Front Squats
5 Front Rack Reverse Lunges Each
10 Banded Good Mornings
5 Rollover to split stretch
10 Lateral Cossack Squats
10 Bird Dogs
Weightlifting
Box Front Squats (15 Minutes To Work Up To Heavy Double or 2RM)
Work up to a heavy double or 2RM for day. Box height should be parallel today. Take around 90 seconds rest between sets. Warm-up/ work up sets: 7,5,3,2,2,2… Front box squats will be the same technique as back box squats where you sit back on the box and break up the phases of the lift. We are developing force out of the bottom.
Metcon
Metcon (Time)
4 Rounds
20 Double Dumbbell Walking Lunges (50, 35)
20 Russian Kettlebell Swings (70,53)
20 Plate Russian Twists (25, 15)
2 Minutes Rest Between Rounds
Metcon today should be done at a fast pace, around 90% effort each round. You should be able to complete all movements in no more than 2 sets. For lunges dumbbell should be in hands resting on shoulders.