Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
10-8-6-4-2
Wallballs
Deadlifts
Take 20-30 seconds rest between rounds
Mobility
Pigeon pose on box for 30 seconds each side, 2 times through.
Weightlifting
Zercher Squat (Work Up To Heavy Triple or 3RM)
No box today. This movement is great developing upper-back/anterior core. 5-7 sets adding weight each set. Beginners: work up to moderate / heavy 3 rep FS.
Metcon
DeadBall V2 (AMRAP – Rounds and Reps)
AMRAP x 10 Minutes
10 Deadlifts (225, 155)
20 Wallballs (20, 14)
This workout is very challenging, but each round should be able to be done 5/5 for DLs and 10/10 WBs. Find a pace and sustain it.