Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
200m Run
Then
10-8-6-4
Wallballs
Ring Rows
Box Toe Taps Each
Strength
Close Grip Floor Press (5 Sets of 5 Reps)
Take 1 seconds pause at bottom. Add weight each set. Work up to moderate weight, should not be max effort. Take 90 seconds rest between sets.
Metcon
75 (Time)
For time:
50 Wallballs (20, 14)
25 DB Snatches (50, 35))
50 Box Jumps Overs (24, 20)
25 S20H (135, 95)
50 T2B
25 Ring Dips
Pacing is key. Come up with a strategy and don’t allow yourself to come close to failure with any of the pressing movements. S2OH weight should challenging but able to do 5-7 reps at time. Ring Dip scale: (Self Assisted)(Banded)(Bar Dips)