Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
3 Elbow-2-Ankle Lunges Each Side
5 Cook Squats
5 Inchworm Push-ups
5 Russian KB Swings
5 Goblet Squats
Then
2 Rounds
8 Romanian Deadlifts
8 Front Squats
8 Back Squats
8 Good Mornings
Weightlifting
Back Squat (Work Up To 5RM)
In 15 minutes build to a 5RM back squat. A solid goal would be about 85% of your current 1RM but it will depend on how you are feeling. Before starting come up with a plan to build weight over the course of 4-6 sets. Rest 90 seconds to 2 minutes between sets.
Metcon
Metcon (No Measure)
Every 3 Minutes For 5 Rounds
5 Rounds
30 Meter Sled Push (45, 25)
30 Air Squats
15 Russian Swings (70, 53)
Pick a sled weight should be light enough that you can go 30 meters without stopping. 30 meters is to 2nd green post and back. Kettlebell weight should be heavy but sets unbroken. Shot for at least 60 seconds rest between rounds.