Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
6 Romanian Deadlifts
6 Front Squats
6 Front Rack Reverse Lunges
10 X-Band Walks Each Direction
Then
5 Rollover-2-Split Stretch
10 Lateral Lunges
Weightlifting
Back Squat (15 Minutes To Work Up To 1RM or Heavy Single)
Warm-up set: 3@50%, 3@60%, 2@70%, 1@80%, 1@85%, 1@90%, 1 @95%, 1@95+%. Take 8-10 sets, adding weight each set. Take 90sec-2mins rest between sets. Go in with a plan. Shot to beat current 1RM by 5lbs. Beginners: work up to heavy 4 reps
Metcon
Metcon (Time)
30 Power Cleans (135, 95)
75 Air Squats
20 Power Cleans (135, 95)
50 Air Squats
10 Power Cleans (135, 95)
25 Air Squats
Rx+: (135/95 165/115, 195/135) Weights should by moderate. Break PC up into manage smaller sets to manage fatigue. 15 minute time cap