Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
500m Row
3 Rounds
5 Goblet Squats
5 Fire Hydrants
5 Elbow -2-Ankle Lunges
Weightlifting
Back Squat (5 Reps @ 75%, 3 Reps @ 85%, 1+ Reps @ 95%)
Superset with max height box jumps (Set 1: 3 reps, Set 2: 2 reps, Set 3: 1 rep)
Core
3 Rounds (Not For Time)
1 L-Sit Rope Climb (30 Second Hanging L-Sit)
10 Roll Outs