Widespread CrossFit – CrossFit
Lower Body Warm-up (No Measure)
6 Romanian Deadlifts
6 Front Squats
6 Front Rack Reverse Lunges
10 X-Band Steps Each Direction
5 Rollback-2-Split Stretches
10 Lateral Lunges
Box Front Squats (15 Minutes To Work Up To Heavy Double or 2RM)
Work up to a heavy double or 2RM for day. Box height should be parallel today. Take around 2 minutes rest between sets. Warm-up/ work up sets: 7,5,3,2,2,2… Front box squats will be the same technique as back box squats where you sit back on the box and break up the phases of the lift. We are developing force out of the bottom.
20 Double Kettlebell Front Rack Walking Lunges
20 Russian Kettlebell Swings
20 Plate Serratus Crunch
2 Minutes Rest Between Rounds
Metcon today should be done at a fast pace, around 90% effort each round. You should be able to complete all movements in no more than 2 sets. Athletes will pick their own weights.