Widespread CrossFit – CrossFit
Warm-up
General Dynamic Warm-up (No Measure)
Knee Hugs
Quad Stretch
Marching Toe Touches
One Leg Deadlifts
Inside Ankle Taps
Outside Ankle Taps
High Knees
Butt Kickers
High Skips
Carioca
Jumping Jack Shuffle
Elbow-2-Ankle Lunge + Reach
Weightlifting
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.
Metcon
Metcon (Time)
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.