Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
200m Run
5 Hang Muscle Cleans
5 Front Squat
5 Hang Power Clean
5 Front Squats
5 Power Cleans
Then
2 Rounds
10 Banded Good Mornings
10 Glute Hip Raises
Mobility
5 minutes soft tissue work: foam rollers and/or lacrosse ball, focusing on glutes and hamstrings
Weightlifting
Power Clean (12 Minutes To Work To 3RM)
Reps should be unbroken, touch-n-go. Newer athletes or injuries: 7 x 3 working on technique
Metcon
Metcon (Time)
3 Rounds of:
30 Wallballs (20, 14)
20 Deadlifts (155, 105)
10 Pull-ups
3 Minutes Rest
RX+: (WBs Unbroken)(185, 125)(C2B Pull-ups). Scale weight and/or movement as needed. PU scale: bar, jumping or ring rows. Each round should be as fast as possible. 20 minute time cap.