Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
200m Run
10 Lunges
5 Left Leg Hip Raises
5 Right Leg Hip Raises
10 Goblet Squats
Mobility
Pigeon pose on box – 1 minute each side
Weightlifting
Front Squat (5 Sets of 3 Reps)
1 1/4 Front Squats. Increasing weight if it looks good and feels good. Take about 2 min rest between sets. Newer athletes: 5×5 FS
Metcon
Timebomb (AMRAP – Reps)
In 12 minutes complete
50 Wallballs (20, 14)
40 Burpees Over Bar
30 Deadlifts (255, 165)
With remaining time max wallballs
Scale weight as needed. Score is total number of wallballs completed.