Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
30 Jumping Jacks
5 Inchworm Pushups
10 Overhead Banded Pull-aparts
20 Russian Kettlebell Swings
10 Front Banded Pull-aparts
10 Shoulder Taps Each Side
Weightlifting
Shoulder Press (12 Minutes To Work Up Heavy Single or 1RM)
From the rack take 8-10 sets to build to a 1RM. Warm-up/work set: 5-3-2-2-1…. Try to beat your previous max by 5lbs.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 10 Minutes
2/1 Rope Climbs
5/3 Ring Muscle-ups
50 Double Unders
Pacing today should be around 75-80%. Expect your pace on RCs and MUs to slow down as you get into workout. You will need to be efficient and relaxed on the double unders to not fatigue the shoulders any more. Scale options: RC (6 strict Pullups)(12 ring rows) MUs (10 Ring Dips)(20 Box Dips) DU: (30 DUs)(100 Singles)
Strength
Metcon (No Measure)
3 Rounds
15 Banded Lat Pull Downs
15 Medball Russian Twists Each Side