Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
200m Run
Then
2 Rounds
5 Burpees
5 Shoulder Press
5 Bent Over Rows
10 Wallballs
Mobility
5 Minutes Soft Tissue Work: lacrosse balls, focusing on pecs, scapula, and triceps
Weightlifting
Shoulder Press (12 Minutes To Work Up To 1RM or Heavy Single)
Take 6-8 set to work up, increasing weight each set. Keep reps on warmup / work up set low. Take 60-90 sec rest between sets. Newer athletes: 5 x 5 lighter weight
Bent Over Row (4 Sets of 10 Reps)
Go from rack. Weight should be light to moderate, keeping same weight for all sets.
Metcon
Lungs (Time)
100 Double Unders
21 Wallballs (20, 14)
21 Burpees
75 Double Unders
15 Wallballs
15 Burpees
50 Double Unders
9 Wallballs
9 Burpees
Shoot to beat previous time. DU scale: (60-30-15)(2x Singles) 20 minute time cap.