Widespread CrossFit – CrossFit
Warm-up
Upper Body Warm-up #2 (No Measure)
3 Rounds
20 Jumping Jacks
6 Bent-over Rows
6 Muscle Cleans
6 Shoulder Press
6 Thrusters
6 Barbell Curls
15 Front Banded Pull-aparts
Weightlifting
Push Press (3 Reps Every 60 Seconds For 5 Rounds)
All sets of Push Press should be fast/efficient, but reset on each rep, no touch n go. Weight at 75-80% of 1RM.
Metcon
Metcon (Time)
10-20-30
Alternating DB Snatch (50, 35)
Wallballs (20, 14)
Then,
800m run
Then,
5-10-20
T2B
*3 Wall Walks to complete each round
Today’s workout is intended to be a little bit different format, but all work should be completed in 2-3 sets. Wall Walk Scale (half walks)(30 plank shoulder taps) 20 minute time cap.