Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
5 Hang Muscle Cleans
5 Bent Over Rows (Overhead Grip)
5 Push Press
5 Barbell Curls
5 Bent-over rows (Reverse Grip)
5 Inchworm Push-ups
Weightlifting
Floor Press (3 Reps Every 60 Seconds For 9 Rounds)
Weight should be at 50% for all sets. 9 speed sets, changing your grip every 3 sets from close, medium, and wide grip. All sets should be explosive, if not lower weight The purpose with all speed work is developing force, which transfers over to movements you do.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 18 Minutes
500m Row or 400m Run
14 Burpees
7 Strict Pull-ups