Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
5 Romanian Deadlifts
5 Sumo Deadlifts
5 Front Squats
10 Front Rack Reverse Lunges
5 Good Mornings
5 Bent-over Rows
Weightlifting
Front Squat (3 Reps Every 60 Seconds For 4 Rounds)
Take 3 sets to warmup to 65% of 1RM. Keep same weight for all sets. Reps should be FAST and EXPLOSIVE, if not lower weight.
Sumo Deadlift (3 Reps Every 60 Seconds For 4 Rounds)
Extra wide sumo stance. Take 3 sets to warmup to 65% of 1RM. Keep same weight for all sets. Reps should be FAST and EXPLOSIVE, if not lower weight.
Metcon
Abs Of Steel (Time)
50 Toes-2-Bar
50 Front Rack Reverse Lunges (115, 75)
*Every time you drop the bar complete 10 Bar Facing Burpees
Today is more of an accessory piece for the abs/lower body with the added incentive to hold onto the barbell longer to avoid doing burpees. Try to get your lunges done in no more than 3 sets. The weight you should choose should be heavy to complete 10 reps with. Break sets early on T2B to avoid excessive fatigue. 10 minute time cap