Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
10 Birddogs
20 Banded Glute Bridges
10 Goblet Squats
20 Jumping Jacks
2 Elbow To Ankle Lunges Each
Weightlifting
Back Squat (Work Up To Heavy 4 Reps)
Build to a heavy but perfect set of 4 reps over the course of 7-8 sets. A good goal is 85% of 1RM.
Metcon
Metcon (No Measure)
4 Rounds
20 Calorie Row
20 Goblet Reverse Lunges
20 Russian Swings
60 Second Elbow Plank
Today’s workout is primarily supplemental work for the glutes, hamstrings, quads, and core. Keep output high, roughly 85% during rounds, with minimum rest between movements. Rest 2 minutes between rounds. Athlete picks weight, keeping in mind goals for Open workout tomorrow. 20 minute time cap.
