Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
400m Run
2 Rounds
3 Muscle Cleans
3 Front Squats
3 Push Press
3 Power Cleans
3 Front Squats
3 Push Jerk
Mobility
Worlds Greatest Stretch: 20 sec each position
Weightlifting
Back Squat (15 Minutes To Work Up To 3RM or heavy triple)
Take 1 second pause at bottom. (This break up the stretch reflex to develop force out of the hole.) Take 90 sec – 2 mins rest between sets. Newer athletes 6 x 4 lighter weight
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 12 Minutes
6 Clean & Jerks (135, 95)
200m Run
This workout should be a fast paced, 80% effort. Clean and Jerks should be capable of being completed UB or fast singles
