Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
10 Sumo Deadlifts
20 Double Unders or 40 Singles
10 Thrusters
20 Double Unders
10 Bent Over Rows
20 Double Unders
10 Front Rack Reverse Lunges
20 Double Unders
Weightlifting
Sumo Deadlift (15 Minutes To Work Up To 1RM)
Warm up / Work up sets: 5-3-2-1-1-1-1……..Take 8-10 sets adding weight each set. Beginners: 5 x 5 adding weight if form permits.
Metcon
Slither (2 Rounds for reps)
AMRAP x 3 Minutes
7 Thrusters (95, 65)
7 Bar Facing Burpees
5 Minutes Rest
AMRAP x 3 Minutes
7 Thrusters (95, 65)
7 Bar Facing Burpees
100% effort. Try to match scores on second AMRAP. The rest interval should allow for good amount of recovery, to maintain intensity. Thrusters need to be light and done unbroken