Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
10 Banded Glute Bridges
10 Banded Good Mornings
Then
3 Rounds
7 Sumo Deadlifts
7 Front Rack Reverse Lunges
Weightlifting
Sumo Deadlift (3 Reps Every 60 Seconds For 6 Rounds)
Final week of speed sumo deadlifts against band. Weight at 65% of 1RM + purple band. All sets should be explosive and execute with perfect technique. Scale weight as needed. Reset start position each rep.
Metcon
Karen (Time)
For Time:
150 Wall-Ball Shots, 20# / 14#
Benchmark workout “Karen”. We will partner up today and judge each other. Try to beat your previous time if you have one. Have a plan before starting on how you will break up the reps.
Strength
Metcon (No Measure)
3 Rounds
30 Banded Hamstring Curls
30 Ab Crunches
Keep legs at 90 degrees for crunches