Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
Row 150 meters
10 Goblet Squats
10 Russian KB Swings
10 X-Band Walks (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
2k Row (Time)
Max Effort 2k Row
Benchmark workout so push the pace. Multiple heats. If waiting do jump rope, air squats and/or situps to stay warm.