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 10 Rounds)
Wide stance. Weight should be @ 70%. Keep same weight for all rounds. Box height 13-15 inches. Sit back on box, explode up.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 8 Minutes
2 Overhead Squats (95, 65)
2 Kettle Swings (70, 53)
4 Overhead Squats
4 Kettlebell Swings
6 Overhead Squats
6 Kettlebell Swings
OHS weight should be on lighter side, shooting to go unbroken as long as possible. KBS should be full range.