Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
5 Pass Throughs
5 Around The Worlds Each Direction
5 Push-ups
Then with bar
5 Hang Muscle Snatch
5 Hang Power Snatch
5 Push Press
5 Bent Over Row
Mobility
Wall Slides: 2 x 10 reps, slow and controlled
Strength
Close Grip Floor Press (5 Sets of 5 Reps)
Focus on smooth reps and good lockout. Take 1(one-one-thousand) second pause at bottom of each rep. Weight should be moderate . Reps unbroken. Keep same weight for all sets. 60 seconds rest between sets.
Bent Over Row (4 Sets of 8 Reps)
Focus on smooth reps, not jerking. Weight should be moderate . Reps unbroken. Keep same weight for all sets. 60 seconds rest between sets.
Metcon
Metcon (Time)
21-15-9
Shoulder-2-Overhead (115, 75)
Toes-2-Bar
RX+: 10/8 Ring Muscle-ups instead of S2OH. Scale weight and movements as needed. Pick weight to go no more then 2 sets. 10 minute time cap