Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
10 Single Leg Glute Bridges Each
10 Active Straight Leg Raises Each
10 Birddogs
10 KB Sumo Deadlifts
10 Russian Swings
5 Jumping Squats
Weightlifting
Sumo Deadlift (Work Up To Heavy 3 Reps)
Over 7-9 sets or 15 minutes build to a challenge triple. This does not necessary mean a max. These reps are touch-n-go. Rest 2 minutes between sets.
Metcon
Johnny B Goode (Time)
30 Front Squats (155, 105)
30 Bar Muscle-ups
This one should be done at hard effort / high intensity. Worry less about pacing today and go for it. Front squat weight should be heavy enough for a challenging set of 10 reps. Muscle ups or the scale option you pick should allow for sets of 5-7 reps. Scale option (C2B Pull-ups)(Kipping Pullups)(Banded Assisted)(Ring Rows)
10 minute time cap
Strength
Metcon (No Measure)
3 Rounds
10 DB Single Leg Romanian Deadlifts Each
20 Side Plank Hip Raises Each