Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
5 One Leg Hips Raises (Each Leg)
5 Lunges w/ Pelvic Tilt (Each Leg)
5 Side Step Squats (Each Direction)
Weightlifting
Box Squats (2 Reps Every 60 Seconds For 12 Rounds)
Wide stance. Weight should be @ 65%. Keep same weight for all rounds. Box height 13-15 inches. Sit back on box, explode up.
Metcon
Metcon (Time)
21-15-9
Deadlift (135, 95)
Hang Power Cleans
Front Squats
Pick weight that is on lighter side for you. 12 minute cut-off.