Widespread CrossFit – CrossFit
Warm-up (No Measure)
5 Shoulder Press
5 Bent Over Rows
5 Minutes Soft Tissue Work: lacrosse balls, focusing on pecs, scapula, and triceps
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.
100 Double Unders
21 Wallballs (20, 14)
75 Double Unders
50 Double Unders
Shoot to beat previous time. DU scale: (60-30-15)(2x Singles) 20 minute time cap.