Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
5 Deadlifts
5 Muscle Cleans
5 Front Squats
5 Squat Cleans
5 Wallballs
5 Sit-ups
Mobility
Glute Activation Exercises:
2 Rounds
5 Fire Hydrants (Each Leg)
5 One Legged Hip Thrusts (Each Leg)
5 Clam Shells (Each Leg)
Weightlifting
Front Squat (8 Sets of 3 Reps)
Weight at 65%. Speed squat. 90 seconds rest between sets. Slow and controlled down, fast and explosive up. Superset with 3 Box Jumps (30, 24)
Metcon
Metcon (Time)
10-9-8-7-6-5-4-3-2-1
Hang Power Cleans (115, 75)
Wallballs (20, 14)
Scale weight as needed so you can shoot to go unbroken. RX+ 30lb. wallballs. 8 minute cut-off