Widespread CrossFit – CrossFit
General Dynamic Warm-up (No Measure)
Marching Toe Touches
One Leg Deadlifts
Inside Ankle Taps
Outside Ankle Taps
Jumping Jack Shuffle
Elbow-2-Ankle Lunge + Reach
Back Squat (5-4-3-2-1-1)
Today we are building to a 1RM Back Squat. Focus on proper form and technique. Be smart and have a plan in place on how you’re going to beat your previous 1RM by 5#s.
60 Romanian Deadlifts (135, 95)
50 Front Rack Reverse Lunges (135, 95)
40 weighted straight leg sit-ups (35, 20)
Focus on posterior (hamstrings/butt) and anterior chain (quads/core) move as fast as possible through these repetitions but focus on quality over speed. Weight should be challenge but break up sets as needed to maintain form and perform large sets of each movement without hitting failure. 20 minute time cap.