Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
10 Active Straight Leg Raises Each
10 One Leg Glute Bridges Each
10 Banded Good Mornings
10 Sumo Deadlifts
Weightlifting
Sumo Deadlift (Work Up To Heavy 3 Reps)
In 15 minutes or 8-10 sets build to a heavy triple or 3RM. Shot for 80-85% of current 1RM. Challenge yourself but be smart and safe.
Strength
Metcon (No Measure)
3 Rounds
10 DB Glute Bridges
8 DB Forward + Reverse Lunge Each Leg
20 Deadbugs w/ Plate Pass
60 Seconds Rest
Weight should be challenging but reps executed with perfect form.