Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
Knee Pulls
Foot Pulls
Ankle Pulls
High Knees
Butt Kickers
High Skips
Then
3 Rounds
3 Elbow-2-Ankle Lunges Each
5 Goblet Squats
7 Russian KB Swings
Weightlifting
Front Box Squats (3 Reps Every 60 Seconds For 8 Rounds)
Week 2 of our speed/dynamic work with this movement. Weight will increase from last week to 80%. Keep shoulder width stance and box height at parallel. Reps should be fast and explosive off the box.
Box Jumps (2 Reps Every 60 Seconds For 8 Rounds)
This week instead of using power cleans to develop explosive power, we will use box jumps. Work up to a challenging height. Take a few seconds rest between reps.
Have fun but be safe!!!!!!
Metcon
Metcon (AMRAP – Reps)
Teams of 2
AMRAP x 15 Minutes
25 Meter Sled Pulls
One partner works at a time. Each 25 meters pull is equal to 1 reps for the team. 25 meters is from door to ditch. Sled weight should be heavy (bodyweight + 10-15lbs). Push each other!!
Strength
Metcon (No Measure)
100 Glute Bridges
1 second pause at top of each rep.