Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
250m Row
5 Burpees
10 Push Press
10 Bent Over Rows
10 Reverse Lunges
Strength
Pull-ups (6 Sets of 3-5 Reps)
RX+: weighted pull-ups. sets 1-2 wide overhand grip, sets 3-4 sets standard, sets 5-6 narrow chin-up grip. 2 second negative on each rep. Scale options: partner assisted or bar pull-ups. 90-2 min rest between sets.
Metcon
Row Push (Time)
1000m Row
100 Push Press (75, 55)
Weight should be light. Shoot for big sets. 12 minute time cap.