Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
200 Meter Row
Then
3 Rounds
10 Reverse Lunges
25 Jumping Jacks
5 Yoga Push-ups
3 Shoulder Presses
3 Push Presses
Weightlifting
Push Jerk (15 Minutes To Work Up To 1RM)
Working up to a 1RM or heavy single. Warm-up / work up sets of 4-3-3-2-2-1-1….We are going from the rack. It is OK to drop the bar from overhead when the weight gets heavy, just be save. Have a plan in mind on how you will work up the weight, before starting out. Scale option: (push press)(DB neutral grip push press)
Metcon
Jones Bones (AMRAP – Rounds and Reps)
AMRAP X 12 Minutes:
10 T2B
10 S20H (135, 95)
200 Meter Run
Make it a goal to keep splits consistent, within 20-30 seconds of each other. So slower and adjust. Overall effort should be around 80% You should be able to complete T2B/S20H in 2 sets or less. Scale option (250m Row)(HangKnee Raises)
Strength
Metcon (No Measure)
3 Rounds
21 Barbell Curls
60 Seconds Rest Between
(7) 1/4 ROM + (7) 1/2 ROM + (7) Full ROM