Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
10 Reverse Lunges
10 Banded Glute Bridges
10 Birddogs
Then
2 Rounds
6 Sumo Stance Romanian Deadlifts
6 Front Squats
6 Sumo Deadlifts
6 Thrusters
Weightlifting
Sumo Deadlift (2 Reps Every 60 Seconds For 10 Rounds)
Week 2 of our Sumo Deadlift dynamic work. Loading should be 80% or 5% heavier than last week.
Reps should be perfect and fast. These are NOT done touch n go, reset on each rep.
Metcon
Karen (Time)
For Time:
150 Wall-Ball Shots, 20# / 14#
This benchmark workout is all about strategy. Having a plan based on the your ability. For some breaking into small sets might be best, for others going UB as long as possible might work. 11 minute time cap.
Strength
Metcon (No Measure)
100 Banded Double Leg Curls
Use black band