CF090916

Widespread CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

10 X-Band Walks (each direction)

5 Lunges (each leg)

10 KB Sumo Deadlifts

10 Russian KB Swings

Mobility

Wall Squats: 2 sets of 5 reps with 3 sec down and 1 sec hold at bottom

Weightlifting

Sumo Deadlift (5@65%, 5@75%, 5+@85%)

Percentages should be based on 90% of 1RM. Take about 2 minutes rest between sets. Score is number of reps at 85%. 10 rep cap for max set.

Sumo Deadlift (2 Reps Every 60 Seconds For 5 Rounds)

Weight @ 70% of 90%. Slow and controlled down, fast and explosive up.

Metcon

Metcon (Time)

21-18-15-12-9-6-3

Wallballs (20, 14)

Kettlebell Swings (53, 35)
KB weight should be light. This is a sprint. 11 minute cut-off

Categories: wod

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