Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
30 Jumping Jacks
10 Overhead Banded Pull-aparts
10 Bent Over Rows
5 Push Press
5 Push Perks
Mobility
3-4 minutes soft tissue work using lacrosse balls focusing on pecs, triceps, and upper back
Weightlifting
Push Jerk (Work Up To Heavy Single or 1RM)
Take 8-10 sets to build up weight. Work up sets might look like 3-3-2-2-1-1…… Increase weight each set, only if form permits. Beginners scale to push press 5 x 5
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 13 Minutes
200m Medball Run (20, 14)
7 C2B Pull-ups
14 S2OH (135, 95)
Pacing will be key, to manage grip and shoulder fatigue. Pull-ups and S2OH should be done in no more then 2 sets. PU scales: (Kipping)(Jumping C2B)(Ring Rows)
