Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
7 Back Squats
7 Front Squats
7 Overhead Squats
7 Shoulder Presses
7 Push Presses
7 Push Jerks
7 Deadlifts
7 Sumo Deadlift High Pulls
7 Muscle Cleans
Metcon
Metcon (No Measure)
6 Rounds
60 Sec Max Calorie Row
60 Sec Max Mountain Climbers
60 Sec Max Wall Balls (20, 14)
60 Sec Max Double Unders
60 Sec Max Hollow Rocks
60 Sec Rest
Each set we are looking for 60sec of consistent work. There is no score today so focus on breathing and consistent movement. 70% effort today.
Mobility
5 minutes soft tissue work: using foam rollers and lacrosse balls