Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
100 Meter Run
5 Sumo Deadlifts
5 Front Squats
5 Front Rack Reverse Lunges
5 Bent-Over Rows
10 Banded Good Morning
Weightlifting
Sumo Deadlift (15 Minutes To Work Up To 1RM)
Take 8-10 sets to build to a 1RM or heavy single. As always, form takes precedence over weight. If you start to lose it, call it for today. Do 3-5 warm up sets of 3-5 reps. Rest 90 seconds to 2 minutes between sets.
Metcon
Metcon (No Measure)
8-10 Rounds
20 Seconds Max Distance Sled Pulls (135, 90)
20 Sec Rest
20 Seconds Max Distance Sled Pulls
The goal with this piece is max effort/distance on each set. Weight on the sled should be moderate. We will divide class into 2 sets, going every 2 minutes