Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
500m Row or Foam Roll Lats x 10 Passes each
Then W/ Barbell and Band
2 Rounds
7 Bent Over Rows
7 Strict Press
10 Banded Pushdowns
7 Push-ups
Weightlifting
Shoulder Press (12 Minutes To Work Up To Heavy Triple or 3RM)
Take 7-9 sets to work up, increasing weight each. Take 60-90 seconds rest between sets. Shot to match or beat current 3RM by 5lbs.
Metcon
Metcon (Time)
3 Rope Climbs
21 Burpees
21 KBS (53, 35)
3 Rope Climbs
15 Burpees
15 KBS
3 Rope Climbs
9 Burpees
9 KBS
Stay away from grip fatigue by breaking up reps however. KBS should be light. RC Scale: (21-15-9 Pull-ups)(21-15-9 Bar Pullups) Focus on exhaling on the floor with burpees to sustain consistent heart-rate.