Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
200 Meter Run
20 Wall balls
Then
2 Rounds
5 Inchworm Push-ups
10 Dumbbell Bent Over Rows
20 Seconds Elbow Plank
Strength
Dumbbell Chest Press (100 Reps)
Complete 100 dumbbell chest presses in as few sets as possible. Weight should be light / moderate and something you can complete 10-15 reps at a time. Keep the same weight for all sets. Take 30-45 seconds rest between sets. Complete all chest presses before moving onto One Arm Rows. Your score is weight + # of sets it takes you to complete 100 reps.
One Arm Row (50 Reps Each Arm)
Complete 50 One Arm Rows on each arm in as few sets as possible. Weight should be light / moderate and something you can complete 10-15 reps at a time. Keep the same weight for all sets. Take 30-45 seconds rest between sets. Your score is weight + # of sets it takes you to complete 100 reps.
Metcon
Metcon (Time)
100 Meter Run
40 Wallballs (20, 14)
200 Meter Run
30 Wallballs
300 Meter Run
20 Wallballs
400 Meter Run
10 Wallballs
Find a “sustainable” pace on the run and challenge yourself to go unbroken or as few sets as possible on the wallballs. Looking for around 75-80% pace. 18 minute time cap.
Strength
Metcon (No Measure)
100 Abmat Situps