Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
20 Jumping Jacks
10 Bent Over Rows
10 Push Presses
20 Banded Tricep Pushdowns
Strength
Pull-ups (4 Sets of 5 Reps)
Use overhead wide grip, meaning outside shoulder width. Add weight each set, working up to a heavy set of 5 reps . These should be challenging unbroken sets. Take 90 seconds rest between sets. Scale option (bodyweight)(partner assisted)
Metcon
Metcon (AMRAP – Reps)
With 10 Minutes on the clock:
1 k Row
With the remaining time AMRAP:
20 Barbell Rows (95, 65)
10 Push Press (95, 65)
Dont underestimate this one. Your 1k should be a HARD pace, roughly 80%. Go light with your barbell choice and aim to complete as many reps as possible.
L3: (75, 55)
L2: (65, 45)
L1: (55, 35)
Strength
Metcon (No Measure)
3 Rounds
10 Barbell Curls
20 Banded Lat Pulldowns