Widespread CrossFit – CrossFit
Warm-up
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Weightlifting
Box Front Squats (2 Reps Every 60 Seconds For 6 Rounds)
3rd and final week of speed cycle for the Box Front Squat. Loading is intended to be light/moderate. All reps should be fast and explosive. Use 80% of max, if you have been here the last couple weeks. Box height should be slightly above parallel. Scale Option 5×5 at moderate weight.
Metcon
Metcon (Time)
5 Rounds
12 Kettlebell Swings (53, 35)
12 Burpees
This workout should be done at high intensity. If done correctly this workout should not feel good. KBS weight should be light and reps done unbroken. Go hard and fast! 8 minute time cap.
Strength
Metcon (No Measure)
8 Rounds of
20 Seconds Work/ 10 Seconds Rest
Hollow Rocks
Glute Bridges