Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
50 Jumping Jacks
2 Rounds
5 Muscle Clean
5 Power Clean
5 Front Squats
15s Pigeon Pose Right
15s Pigeon Pose Left
10 Standing Glute Leg Lifts
Weightlifting
Box Squats (15 Minutes To Work Up To 3 RM or heavy triple)
Take 6-8 sets to build to a 3RM. Box heigh at 15-18 inches (higher then usual). Sit back on box to broke up stretch reflex and explode off box. Each rep should be fast and explosive.
Metcon
Tugboat (Time)
2 Rounds
25 Power Cleans (115, 75)
25 Bar Facing Burpees
Push pace from start.
Power clean weight and reps should be touch n go. 10 Minute Time Cap