Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
PVC Game or 400m Run
With Stick
10 Pass Throughs
10 Around the Worlds
10 Overhead Squats
Then With Barbell
5 Snatch Grip Deadlifts
5 Muscle Snatch
5 Back Squats
5 Back Rack Reverse Lunges Each
Weightlifting
Power Snatch (2 Reps Every 60 Seconds For 8 Rounds)
Weight @ 70-75%. Use same weight all rounds.
Back Squat (5 Reps Every 90 Seconds For 5 Rounds)
Speed Squats. Weight @ 60%
Romanian Deadlifts (4 Sets of 8 Reps)
Add weight each set. Take 60-90 seconds rest between sets.
Reverse Lunges (3 Sets of 8 Reps Each)
Use DBs or KBs. Keep same weight for all sets. Alternating each rep. Superset with 10-15 rollouts.
Metcon (No Measure)
In Time Remaining Accumulate As Many Reps As Possible Of:
100 Glute Marches
100 Banded Leg Curls