Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
200 Meter Run
Then
3 Rounds
10 Walking Lunges
10 Banded Good Mornings
10 Bird Dogs
10 Glute Bridges
Then
200m Run
Weightlifting
Box Squats (15 Minutes To Work Up To 3 RM)
Build to 3RM wide stance (outside shoulder width) box squat over the course of 6-7 sets. Box height should be at parallel. Make sure you stay tight on the box and ask for a spotters if needed.
Metcon
Gameday (Time)
30 Front Squats (155, 105)
30 Lateral Burpees
5 Minute Rest
30 Power Cleans (155, 105)
30 Lateral Burpees
Each section of this workout is intended to be done near maximal effort, 90-95% effort which means you should worry less about pacing and more about just going for it especially on burpees! You willhave 5 minutes of rest between sections to recover as much as possible. 20 minutes time cap.