Widespread CrossFit – CrossFit
Warm-up
Lower Body Warm-up (No Measure)
2 Rounds
6 Romanian Deadlifts
6 Front Squats
6 Front Rack Reverse Lunges
10 X-Band Steps Each Direction
Then,
5 Rollback-2-Split Stretches
10 Lateral Lunges
Weightlifting
Back Squat (5 Reps Every 60 Seconds For 5 Rounds)
Weight at 55% of 1RM. Add 1 second pause at bottom of each squat, to break up phases of the lift. The purpose of today is to work on force development. There should be no grinding of reps. You should be able to explode out of the hole.
Metcon
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
“Fran” is intended to be close maximal effort. Pick weight and scale options where you can move consistently with minimal rest. 8 minute time cap. Have fun!