Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
250m Row
20 Walking Lunges
10 KB Sumo Deadlifts
10 Russian Swings
Then
10 Standing Glute Leg Lifts Each
Weightlifting
Deadlift (15 Minutes To Work Up To 2RM or Heavy Double )
Take 8-10 sets, increasing weight each set. Work up sets: 7-5-5-3-3-2…… Take 90 sec to 2 min rest between sets.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 7 Minutes
12 Front Squats (95, 65)
9 C2B Pull-ups
Fast pace, from start.
Front squat weight should be light and capable of being done UB for at least the first few rounds. Break up pull-ups however. PU scale: (kipping)(Jumping C2B)(Ring Rows)
Strength
Metcon (No Measure)
100 Banded Pull Throughs
100 Hollow Rocks