Widespread CrossFit – CrossFit
Warm-up (No Measure)
20 Calorie Row
10 Kettlebell Sumo Squats
10 Front Rack Lunges
5 One Leg Glute Raises Each
Pigeon Stretch: 30 seconds x 2 time each side
Box Squats (3 Reps Every 60 Seconds For 8 Rounds)
Weight @ 65% of 1RM back squat. Use wide sumo stance and 13-15 inch box. Sit back on box to broke up stretch reflex and explode off box. Each rep should be fast and explosive.
50 Thrusters, 45#
Should be an all-out sprint. Thrusters weight should be light and able to be done in big sets.