Widespread CrossFit – CrossFit

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Grab a foam roller and do some self massage in these areas:

Lats, IT Bands, Quads, Thoracic Spine, and Adductors


Warm-up (No Measure)

3 Rounds

100m Run

10 Ring Rows

10 Push-ups

10 Air Squats


Box Squats (5 Reps Every 60 Seconds 4 Rounds)

Wide sumo stance. Weight at 60%. Box Squats for speed today. We’ll be running these the next 3 weeks. Make sure you’re able to be explosive on each set. Speed is more important than loading. Box height at 15 inches or just above parallel.

Box Squats (3 Sets of 3 Reps)

Then 3 x 3 up to a heavy triple (not max). Using same box height. 90 seconds – 2 minutes rest between sets.


Metcon (No Measure)

Teams of 2

EMOM x 16 Minutes

100m Run or 100m Row

8 Air Squats

*With remaining time in minute do elbow plank
This workout is intended to be more aerobic which by improving the aerobic system we improve our recovery. Each interval is intended to be a full 60s of work. Keep in mind 18.2 will take place tomorrow so today is not intended to break you down. One athlete completes the full round while their partner rests, then switch.

Categories: wod

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