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