Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
Row 500m
Chan Dynamic Warm-up
Weightlifting
Squat Clean (3 Reps Every 3 Mins For 4 Rounds)
Increase weight each successful round. Form over weight. Superset with 5-10 Unbroken Strict Pull-ups (any variation).
Metcon
Metcon (Time)
21 – 15 – 9
KB Swings (53, 35)
KB Goblet Squats
KB Sumo Deadlift High Pulls
Scale KB weight as needed to keep intensity throughout. 12 minute cut-off
Mobility
Foam rollers, lacrosse balls and/or bands: focus on quads and lats