Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
150m Row
5 Elbow-2-Ankle Lunges
5 Goblet Squats
5 Burpees
Mobility
Squat Mobiility: 1) pigeon pose on box, 1 min per side
2) wall squats 2 x 5 with 3 sec decent and 1 sec hold a bottom
Weightlifting
Front Squat (15 Minutes To Work Up To 1RM)
Work up sets of 5-3-3-2-2-1-1-1… Go for new 1RM
Metcon
Metcon (Time)
30 Power Cleans (155, 105)
30 Front Squats (155, 105)
Pick a challenging weight. Ok with singles on cleans but shot for big sets on squats. 10 min cut-off