Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
10 X-Band Walks (each direction)
5 Reverse Lunges (5 each leg)
10 KB Sumo Deadlifts
5 Lateral Lunges (5 each leg)
10 Russian Swings
Weightlifting
Front Squat (3@70%, 3@80%, 3+@90%, 3+@80%, 3+@70%)
Percentages should be based on 90% of 1RM. Go from rack. Take about 2 minutes rest between sets. 10 rep cap for 3+ sets. Score is number of reps at 90%.
Metcon
Standstill (AMRAP – Rounds and Reps)
AMRAP x 8 Minutes
10 Deadlifts (225, 155)
10 Burpees
Scale weight as needed and shoot to go unbroken on deadlifts. Keep breathing under control and steady pace on burpees.
