Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
5 Strict Press
5 Bent-over Row
5 Push-ups
5 Hang Power Snatches
5 Overhead Squat
50 Single Under
Mobility
3 Position Banded Shoulder / Lat Stretch: 20 second each
Weightlifting
Close Grip Floor Press (5 Sets of 5 Reps)
Focus on good lockout. Take 1(one-one-thousand) second pause at bottom of each rep. Weight should be moderate or 5-10lb heavier than last week . Reps unbroken. Keep same weight for all sets. 60 seconds rest between sets.
Bent Over Row (4 Sets of 8 Reps)
Reverse grip. No jerking. Weight should be light to moderate . Reps unbroken. Keep same weight for all sets. 60 seconds rest between sets.
Metcon
Metcon (Time)
3 Rounds
10 S20H (135, 95)
20 Chest-2-Bar Pull-ups
Rest 2:00
Scale weight and/or movements as needed. Weight should be light enough to go unbroken. Pull-ups should be done in no more 3 sets. Pull-up scale: kipping, jumping, ring rows.