Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
200 Meter Run
Then Down & Back
Lunge-N-Reach
High Knees
Butt Kickers
Inchworm Push-ups
Then
3 Rounds
5 Wallballs
10 Banded Good Mornings
Weightlifting
Barbell Glute Bridge (8 Reps Every 60 Seconds For 6 Rounds)
Our focus for the strength work is to prepare your hips and back for the demands of the metcon. Take 3-4 warm-up sets to build to challenging weight. Keeping same weigh for all sets.
Metcon
Timebomb (AMRAP – Reps)
In 12 minutes complete
50 Wallballs (20, 14)
40 Lateral Burpees Over Bar
30 Deadlifts (255, 165)
With remaining time max wallballs
Repeat benchmark workout. This workout is largely about being smart with your first set of wallballs and burpees. Deadlifts should be HEAVY today, likely a weight you will complete at least sets of 5 reps at a time. With time remaining after deadlifts, go 100% and try to complete as many wall balls as possible.
Strength
Metcon (No Measure)
100 Banded Double Leg Curls