Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
Tic Tac Toe or 200m Run
30 Jumping Jacks
10 Wallballs
5 Burpees
10 Walking Lunges
5 Burpees
10 Wallballs
30 Jumping Jacks
Weightlifting
Back Squat (15 Minutes To Work Up to Heavy Triple)
Shoot for 80-85% of 1RM. Take 6-8 sets to work up weight. Take 90 sec – 2 minutes rest between sets.
Metcon
Metcon (Time)
5 Rounds
20 Wallballs (20, 14)
10 HSPU
1 Minute Rest Between Rounds
Each round should take about 60-90s. Shoot to go UB on wallballs for AMRAP. HSPU Scale: (15 HR Pushups) (10 DB C&Js) 15 minute time cap