Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
5 KB Push Press Each
5 Single Arm Russian Swing Each
5 KB Windmills Each
5 Goblet Reverse Lunge Each
5 Burpees
30 Second Rest Between Rounds
Mobility
Lacrosse Ball: 30sec on each of the following:
– Pecs
– Scapular
– Triceps
Weightlifting
Shoulder Press (15 Minutes To Work To 3RM or Heavy Triple)
Take about 8 sets, with 60-90 second rest between. Take small jumps in weight. Newer athletes: 5×5 light weight, technique focus. Keep your core engaged/ribs down and glutes squeezed.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 12 Minutes
10 KBS (53, 35)
10 Wallballs (20, 14)
KB weight should be light. Maintain a consistent pace, roughly 75-85% of max output. KBS and wallballs should be able to be done UB for almost the entire workout. Rest should occur during transition.