Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
10 Clam Shells Each Side
10 Alt. Single Leg Glute Bridge
15 Banded Air Squats
Then
2 Rounds
10 Russian Kettlebell Swings
10 Goblet Squats
5 Jumping Air Squats
Weightlifting
Back Squat (4 Reps Every 90 Seconds For 5 Rounds)
Today is week 1 of our Back Squat progression work. Today’s work entails 5 sets of 4 @75% or a moderate weight with a 1 one thousand pause at the bottom of each rep. Do 3 warm-up/work up set to get to workout weight.
Metcon
Metcon (No Measure)
16-14-12-10-8-6-4
Band Resisted Russian KB Swings (70, 53)
Alt. Goblet Reverse Lunges (70, 53)
2x Russian Twist with plate (total)
Today’s workout is not for time but you should still be working at high effort (around 85-90%). Focus on making these quality repetitions throughout the workout. Your KB weight choice today should be heavy.