Widespread CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

5 Deadlifts

5 Muscle Cleans

5 Front Squats

5 Squat Cleans

20 Jumping Jacks

Then

2 Rounds

5 Single Leg Glute Hip Raises (each leg)

5 Clamshells (each side)

Weightlifting

Sumo Deadlift (1+1+1 Reps Every 2:30 For 5 Rounds)

Sumo Deadlift Clusters

Rest 15 sec between reps. Do one rep, put down and step away, rest 15 sec, then repeat two more times. Reset start position on each rep. Start about 45-50% of 1RM then add 10% each set. Goal of 85-90% on last set.

Metcon

Pelti (Time)

10-9-8-7-6-5-4-3-2-1

Squat Cleans (135, 95)

Burpees

L3: (115, 75)

L2: (95, 65)

L1: (75, 55)
Scale weight and/or movement as needed. Weight should be light to moderate. Pace yourself from start. 15 minute time cap.

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