Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
5 Deadlifts
5 Muscle Cleans
5 Front Squats
5 Burpees
10 Reverse Lunges
10 Wallballs
Then
2 Rounds
5 One Leg Hip Thrusters
5 Sumo Squats with Leg Lift
Weightlifting
Box Squats (3 Reps Every 60 Seconds For 8 Rounds)
Week #2 of Box Squats. RX+: (add red bands). Weight @ 60% of 1RM Back Squat. Use wide sumo stance and 13-15 inch box. Sit back on box to broke up stretch reflex and explode off box. Each rep should be fast and explosive.
Metcon
CrossFit Games Open 13.3 (AMRAP – Rounds and Reps)
12-minute AMRAP of:
150 Wall-Ball Shots, 20# / 14#
90 Double-Unders
30 Muscle-ups
Breaking up wallballs based on ability. Pacing is important. MU scale: HR Push-ups