Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
10 Romanian Deadlifts
10 Air Squats
10 Reverse Lunges
10 Push Press
10 Conventional Deadlifts
10 Front Squats
Mobility
5 minutes soft tissue work: using foam rollers and lacrosse balls, focusing on problem areas.
Weightlifting
Box Squats (3 Reps Every 60 Seconds For 8 Rounds)
Weight should be at 60% of 1RM box squat. Use box height that gets you to parallel (12-15 inches). All sets should be fast and explosive. Use less weight if needed.
Metcon
Chuck Taylors (AMRAP – Reps)
AMRAP x 8 Minutes
10 Deadlifts (225, 155)
10 Burpees
Benchmark workout that will challenge your lunges and hips. Try to complete deadlifts UB reps for as long as possible. Make sure to keep neutral spine (flat back) and tight mid-section.