CF011017

Widespread CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

200m Run or 250m Row

10 Burpees

2 Rounds

3 Deadlift

3 Hang Muscle Clean

3 Push Press

3 Hang Power Clean

3 Push Jerks

Metcon

CrossFit Games Open 12.3 (AMRAP – Rounds and Reps)

18-Minute AMRAP of:

15 Box Jumps, 24″ / 20″

12 Push press, 115# / 75#

9 Toes-To-Bar
Scale weight, height, and movements as needed. Pace yourself from the start.

Strength

Weighted Step-ups (3 Sets of 8 Reps Each)

12 – 20 inch box. Kettlebell in each hand. Moderate weight, unbroken sets. 60 second rest between movements.

Banded Paloff Press (3 Sets of 8 Reps Each)

Rotation resistance movement. Using red or blue band. 60 second rest between movements.

Mobility

5 minutes soft tissue work

Focusing on hamstrings, lats, IT bands and thoracic spine

Categories: wod

Previous Post:

«

Next Post:

»