Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
500m Row
Then with stick
10 Pass Throughs
10 Overhead Squats
10 Around the World
10 Overhead Squats
Then with barbell
10 Back Squat
10 Good Mornings
10 Overhead Squats
Mobility
Wall Squat: 1 x 8
– 3 seconds down, 3 seconds at the bottom, 1 second coming up, 1 second at the top.
Pigeon Pose: 1 x 20 seconds each side
Weightlifting
Power Snatch + Overhead Squat (4 Reps Every 90 Seconds For 5 Rounds)
2 PS + 2 OHS. Increase weight each round. Make sure technique is solid before adding weight.
Metcon
3 (Time)
30 Power Snatch (115, 75)
30 Overhead Squats (115, 75)
30 Thrusters (115, 75)
This is a sprint. Break reps on your ability, whether its fast singles or touch n go. 12 minute time cap. Workout scale option : 30 DL 30 FS 30 PP