Widespread CrossFit – CrossFit
Warm-up
Lower Body Warm-up (No Measure)
2 Rounds
6 Romanian Deadlifts
6 Front Squats
6 Front Rack Reverse Lunges
10 X-Band Steps Each Direction
Then,
5 Rollback-2-Split Stretches
10 Lateral Lunges
Weightlifting
Deadlift (3 Reps Every 60 Seconds For 6 Rounds)
Take 3-4 warm-up sets and build to 75% of your 1RM (or a moderate weight). Then we’ll perform an EMOM for 6 minutes working on being efficient with touch n go conventional deadlifts.
Metcon
Double Jump (Time)
5 Rounds
50 Double Unders
20 KB Swings (53, 35)
10 Burpee Box Jumps (24, 20)
Benchmark workout today. If you’ve done this one before, try to beat your previous time. If not, have a game-plan before starting. KBS should be able to be done in big sets (at least 10/10). DU scale: (30 DUs)(50 Singles)