Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
8-6-4-2
Romanian Deadlifts
Hang Muscle Cleans
Front Squats
Reverse Lunges
Bent Over Rows
Weightlifting
Back Squat (3 x 5)
Back Squat (3 x 3)
Today we are changing things up with some Saturday morning strength work.
We are starting with 2 sets of pause back squats. The goal is to build to a challenging set for each, 5 and 3 reps, not necessary a max. Take a one one thousand pause at the bottom of each rep to break up phases of lift. 90 second – 2 minutes rest between sets.
Floor Press (3 x 10 )
Floor Press (3 x 5)
Add weight each set building to a challenging set for each 10 and 5 reps, not necessary a max. 90 second – 2 minutes rest between sets.
Metcon
Metcon (No Measure)
3 Rounds
30 Bicycles
30 Glute Marches
15 DB Tricep Extensions