Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
10 Walking Lunges
10 Russian KB Swings
5 Medball Cleans
5 Yoga Push-ups
Weightlifting
Squat Clean (15 Minutes To Work Up To 1RM)
Build to a 1 rep max or heavy single over the course of 6-7 sets. Try to beat your current 1RM by 5-10#s. End on a high note so don’t get greedy! We will be using this number for percentage work the next couple weeks. Scale option: (PC + FS)
Metcon
Pavement (Time)
4 Rounds
15 Kettlebell Swings (70, 53)
30 Double Unders
15 Goblet Squats (70, 53)
30 Double Unders
Today’s metcon is about managing your heart-rate and leg fatigue by breaking up sets early. Scale options: (15 DUs)(60 Singles) 15 minute time cap.