Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
High Skips
Walking Lunges
Jumping Jack Shuffle
Fast Feet
Butt Kickers
Then
3 Rounds
10 Birddogs
10 Deadbugs
9 Air Squats
7 Jumping Squats
5 Wallballs
Weightlifting
Back Box Squats (Work Up To Heavy 3 Reps)
Build to a heavy set of 3 parallel box squat with a wide stance in 7-9 sets. Warm up / work up sets should look like 7-5-5-3-3-3… Stance should be wide (outside shoulder width) and box height below parallel (slightly lower then last few times). Shot for 80% of 1RM. Rest up to 2 minutes between sets.
Metcon
Metcon (Time)
150 Wallballs
75 Toes-2-Bar
Partition reps however you like. Pick how big or small you want your sets, for each movement, and stick with it. 20 minute time cap. Scale option (hanging leg raises)(hanging knee raises)(laying leg raises)
Strength
Metcon (No Measure)
100 Banded Double Leg Curls
Complete in few sets as possible using black or purple band.