Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
5 Air Squats
10 Reverse Lunges
Then with bar
2 Rounds
20 Jumping Jacks
10 Deadlifts
5 Front Squats
Weightlifting
Mobility
Wall Squats: 2 sets of 5 reps, slow and controlled reps
Pigeon Pose: 20 sec hold, 2 times each side
Front Squat (15 Minutes To Work Up To 1RM)
Warm up / Work up sets: 7-5-3-2-2-1-1….. Take 90sec-2min rest between sets. Compare to 8/29.
Metcon
Headstrong (AMRAP – Rounds and Reps)
AMRAP x 12 Minutes
5 Power Cleans (95, 65)
7 Thrusters (95, 65)
9 KBS (53, 35)
Weight should be light enough, to maintain intensity. Pace yourself.