Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
20 Calorie Row
10 Kettlebell Sumo Squats
10 Front Rack Lunges
10 Russian Swings
Weightlifting
Box Squats (3 Reps Every 60 Seconds For 8 Rounds)
Weight @ 70% of 1RM back squat. Use wide sumo stance and 13-15 inch box. Sit back on box to broke up stretch reflex and explode off box. Each rep should be fast and explosive.
Metcon
Oceanside (Time)
4 Rounds
15 Box Jumps (24, 20)
30 Wallballs (20, 14)
15 C2B Pull-ups
Broken up rep however but shot for no more then 3 sets. PU scale: (Kipping)(Jumping C2B)(Ring Rows)
