Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
60 Seconds Row
10 Hollow Rocks
10 Supermans
Then
3 Rounds
5 Wallballs
5 Box Jumps
5 Push Presses
5 Sumo Deadlift High Pulls
Metcon
Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
Benchmark workout that will challenge you to sustain your output for all 3 rounds. Effort should be around 75-80%. This workout should be light. It might feel easy at first but dont let that fool you, it will get hard fast. Hint: go light.
Strength
Metcon (No Measure)
3 Rounds
30 DB Glute Bridges
30 Alternating DB Curls
30 Alternating Wall Press Heel Taps
Heavier DB on glute bridges.