Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
30 Jumping Jacks
10 reps each
10 Air Squats
10 Lunges
10 Push-ups
10 Sit-ups
10 Supermans
10 Hollow Rocks
10 Scorpions
Then
10 Turkish Get-ups
Mobility
3 Position Banded Shoulder / Lat Stretch: 20 sec each position
Weightlifting
Push Jerk (2 Reps Every 60 Seconds For 10 Rounds)
Going from rack. Weight should be @ 75-80% for all rounds. If technique is not solid, decrease weight.
Metcon
Metcon (2 Rounds for reps)
AMRAP x 9 Minutes
5 C2B Pull-ups
15 Calorie Row
15 Wallballs (20, 14)
Rest 2:00
AMRAP 9:
5 Toes-2-Bar
10 Burpees
15 Wallballs
Keep consistent pace and intensity about 80% for both parts. Move from one movement to the next with minimum rest between. C2B scale: (C2B Jumping)(C2B Bar PUs)