Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Minutes Jump Rope
Then
10 KB Push Presses Each
15 Wallballs
10 Push-ups
5 Burpees
Then
1 Minute Jump Rope
Strength
Shoulder Press (5 Sets of 5 Reps)
RX+ Strict HSPUs. Using dumbbells or kettlebells from standing position. Weight should be moderate. Use same weight for all sets. 30 seconds rest between movements.
Handstand Push-ups (5 Max Sets)
Strict, no kipping. Score is lowest number of all sets.
Pull-ups (3 Max Sets)
RX+ (Weighted). Max sets up to 10 reps. 30 seconds rest between movements. Score is lowest number of all sets.
Metcon
Lungs (Time)
100 Double Unders
21 Wallballs (20, 14)
21 Burpees
75 Double Unders
15 Wallballs
15 Burpees
50 Double Unders
9 Wallballs
9 Burpees
High intensity is name of the game. Shoot for unbroken wallball sets and steady continuous effort on burpees. DU scale: (60,30,15) (Same @ Singles) 20 minute time cap.