Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
200 Meter Run
25 Jumping Jacks
10 Pass Throughs
10 Around The Worlds
5Yoga Push-ups
5 Hanging Knee Raises
Weightlifting
Close Grip Floor Press (12 Minutes To Work Up To 3RM)
Build up to a heavy triple or 3RM in 6-7 sets. Warm up / work up sets: 7,5,3,3….. Make sure you have a spotter and you’re smart about how you progress. Do not fail too early.
Metcon
Climb To Safety (AMRAP – Rounds and Reps)
AMRAP x 15 Minutes
400 Meter Run
2 Rope Climbs
2 Wall Walks
Effort should be around 80% today, challenging but sustainable each round. Wall walks and rope climbs should be quick so you are in and out the door fast. Scale options: RC (3/2 Strict Chin-up/RC)(4/3 Banded Strict Chin-up/RC) WW (half wall walks)(30 plank shoulder taps)