Widespread CrossFit – CrossFit
Warm-up (No Measure)
20 Banded Glute Bridges
20 Side Legs Raises Each Side w/ Heel-2-Wall
20 Banded Good Mornings
10 Reverse Lunges
10 Squat Jumps-2-Box
Box Front Squats (2 Reps Every 60 Seconds For 8 Rounds)
Week 3 (final week) of Front Box Squats. Box should be set at or just above parallel. Weight should be at 70-80%. All sets should be fast/efficient. Use a slightly wider stance than normal so can focus on the glutes, hips, and hamstrings. Take 3 warm-up sets to get to workout weight.
100 Double KB Front Carry Walking Lunges (53, 35)
Don’t underestimate this workout. Your core and legs will thank you. Choose a weight that is challenging, but something you can complete 14-20 reps at a time. 10 minute time cap.
Metcon (No Measure)
90 Banded Good Mornings
90 Abmat Situps
Use black band. Break up reps however you would like.