Widespread CrossFit – CrossFit
Warm-up (No Measure)
10 Donkey Kicks Each Side
10 Goblet Squats
10 KB Sumo Romanian Deadlifts
50 Single Unders
3 Romanian Deadlifts
3 Hang Power Cleans
3 Power Cleans
3 Front Rack Reverse Lunges Each Leg
Power Clean (Work Up To Heavy Double)
In 12 minutes or 7-9 sets build to a heavy double or 2RM power clean. Warm-up/work up sets should look like 5-4-3-2-2….Start from ground and should be touch-no-go. Shoot for new 2RM, without compromising form. Take up to 2 minutes rest between later sets.
Reverse Lunges (12 Reps Every 2 Minute For 4 Rounds)
Build to challenging set of 12 (6 each leg) reps over 4 rounds. Starting from rack, with barbell racked on back of shoulders.
Metcon (No Measure)
AMRAP x 10 Minutes
20 DB Glute Bridges
150ft KB Front Rack & Farmer Carry Carry
For glute bridges, dumbbell will be across thighs and back on 12 inch box. Touch backside to ground each rep, squeeze at top. For carries, lighter KB weight in front rack, higher KB by side. Switch after 75 feet. Rest as needed between rounds.