Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
200m Run
10 Air Squats
10 Mountain Climbers
10 Lunges w/ Pelvic Tilt
10 Crossover Squats
10 Rollovers to V-sits
10 Lateral Lunges
10 Standing Glute Leg Lifts
Weightlifting
Box Squats (3 Reps Every 90 Seconds For 8 Rounds)
Wide (sumo) stance. Weight @50-55% of 1RM back squat. Superset with 3 seated box jumps (24, 20).
Metcon
Lifeboat (Time)
21 Front Squats (135, 95)
21 Bar Facing Burpees
15 Power Cleans (135, 95)
15 Bar Facing Burpees
9 Hang Squat Cleans (135, 95)
9 Bar Facing Burpees
Weight should be moderate. Pace yourself from start. 14 minute time cap.