Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
30 Jumping Jacks
30 Banded Overhead Pull-Aparts
30 Banded Front Pull-Aparts
30 Jumping Jacks
10 Bent Over Rows
10 Shoulder Presses
10 Push Presses
10 Hanging Knee Raises
30 Jumping Jacks
Weightlifting
Floor Press (15 Minutes To Work Up To Heavy Single or 1RM)
Take 8-10 sets and build to a 1RM floor press. Try to beat current 1RM but 5-10lbs. Warm-up/Work-up sets: 5,3,2,2,1,1,1….. Have a plan on how you are going to build up weight before starting out.
Metcon
Metcon (Time)
5 Rounds
10 Toes-2-Bar
10 Shoulder-2-Overhead (135, 95)
200 Meter Run
Effort should be around 80% and each round split should be within 20 seconds of each other. Pace yourself at the start. T2B and S20H should be completed in 2 sets or less. 18 minute time cap.
RX+ (155, 105)(21/18 Cal Bike)
L3: (115, 75)
L2: (95, 65)
L1: (75,55)
Strength
Metcon (No Measure)
75 Banded Single Arm Tricep Extensions Each
75 Dumbbell Hammer Curls Each