Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
10-8-6-4-2
Deadlifts
Overhead Squats
Use either stick or bar for overhead squats. 15 seconds rest between sets.
Mobility
Box Pigeon Stretch: 2 x 30 sec each side
Weightlifting
Overhead Squat (15 Minutes To Work Up To 3RM or Heavy Triple)
Build to a challenging set of 3 or 3RM in 6-7 sets. If you’re not comfortable with movement, keep weight lighter and work on perfecting technique.
Metcon
DeadBall V2 (AMRAP – Rounds and Reps)
AMRAP x 10 Minutes
10 Deadlifts (225, 155)
20 Wallballs (20, 14)
This is a tough one. Shot to complete each round as 5/5 on deadlifts and 10/10 on wallballs. Start slow,
find sustainable pace then pick it up the last couple minutes.