Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
200m Run
3 Rounds
10 Goblet Squats
10 Push-ups
10 Russian KB Swings
Weightlifting
Sumo Deadlift (15 Minutes To Work Up To 1RM)
Warm up sets: 7-5-3-2-2-1-1….. Feeling good go for a new 1RM. Go heavy but focus on form. Newer athletes do 5 sets of 5 reps.
Metcon
Breath (AMRAP – Rounds and Reps)
AMRAP x 12 Minutes
10 Power Cleans (135, 95)
10 Burpee Box Jumps (24, 20)
Scale weight and height as needed. Keep a consistent pace throughout.