Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
50 Jumping Jacks
10 DB Push Press Each
20 Banded Front Pull-aparts
10 DB Bent Over Rows Each
20 Banded Overhead Pull-aparts
10 DB Snatch Each
10 Burpees
Weightlifting
Close Grip Floor Press (5 Reps Every 2 Minutes For 4 Rounds)
Today’s work done as a superset, push/pull. Increase weight each set. Weight should be challenging for but not enough to compromise form. Do 10 ring rows after each set of presses.
Metcon
Metcon (AMRAP – Reps)
AMRAP x 7 Minutes
14 Alt. DB Snatches (50, 35)
7 Burpees
This workout should be fast-paced, around 85-90% of your max effort. DB Snatch is same standard as CF Open from last year.