Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
500m Row
Then
20 Sumo Squats
20 Banded Good Mornings
20 Plate Ground-2-Overhead
20 Banded Good Mornings
20 Standing Glute Leg Raises
Weightlifting
Box Squats (3 Reps Every 60 Seconds For 8 Rounds)
Weight @ 70% for all sets. Loads should be light so no grinding of reps. Wide stance, keeping shins vertical. Sit back on the box to, lose momentum. but keeping midsection engaged. Loads should be light so grinding of reps. Superset with 10 banded pull throughs (green band).
Metcon
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
Shot to beat last times. Dont underestimate empty bar thrusters, choose a appropriate weight. PU scale: (Banded)(Jumping)(Ring Rows) 10 minute time cap.