Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
20 Air Squats
Then with barbell
10 Deadlifts
8 Front Squats
6 Sumo Deadlifts
20 Front Fack Reverse Lunges
Then
10 Banded Standing Glute Leg Raises
5 One Legged Hip Raises
Weightlifting
Sumo Deadlift (12 Minutes Work Up To Heavy Triple)
Warm up / Work up sets: 10-7-5-5-3-3…. Make sure form takes precedence over weight. Newer athletes: 5 x 5, adding weight if form permits.
Metcon
Metcon (Time)
Teams of 2
10 Rounds
50m Sled Drags (Avg BW)
100ft Farmer Carries (70, 53)
10 Box Jumps (24, 20)
Partners completes full round before switching. Partners must tag. 20 minute time caps