Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
50 Jumping Jacks
Then,
AMRAP x 5 Minutes
Turkish Get-ups
Weight should be light. Up to 14 reps max (7 each side)
Strength
Bent Over Row (5 Sets of 6 Reps)
From rack. Slow and controlled reps. As heavy as possible. Use same weight for all sets. 60 seconds rest between sets. Complete all sets of BOR before moving to next movements.
Pull-ups (3 Max Sets )
Strict reps, chin-up grip. Max set up to 10 reps. Scale options: partner assisted or bar pull-ups
30 seconds rest between movements.
Bent Over Rear Delt Raises (3 Sets of 12 Reps)
Slow and controlled reps. Use 5lb or 2.5lb plates. Same weight for all sets. 30 seconds rest between movements.
Metcon
Finish Line (Time)
150 Double Unders
75 Wallballs (20, 14)
50 Kettlebell Swings (70, 53)
Scale weight as needed. Shoot for 3-5 sets per movement. DU scale: 50 DUs + 50 Singles or 300 Singles. 15 minutes time cap.