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 1RM)
Build to a 1RM sumo deadlift over the course of 10 sets. Warm up / work up sets should look something like 3-3-2-2-1-1-1-1…. Your goal is to beat your current 1RM by 5-10#s. Take up to 2 minutes rest between heavy singles.
Goblet Squat (1 Set Max Reps)
With kettlebell in goblet position, complete one max set. Your goal is 25+ reps at half body weight or as close as possible. Do 1 or 2 warm up set of 5-7 reps to find weight.
Metcon
Metcon (No Measure)
AMRAP x 10 Minutes
150ft KB Farmers Carry
30 Glute Marches
15 V-ups
Go as heavy as possible on carries.