Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
100 Meter Run
10 Bent Over Rows
5 Shoulder Presses
5 Half Burpees
5 Hang Knee Raises
Weightlifting
Shoulder Press (5-4-3-2-1+)
In 15 minutes build to a 1RM over 7-8 sets. The first working set of 5 reps should be at 50%, and add 10% each set. Start with 2 additional warm up sets to get to 50%. The goal is to hit a PR of 5lb, which is good for this lift.
Metcon
Jones Bones (AMRAP – Rounds and Reps)
AMRAP X 12 Minutes:
10 Toes-2-Bar
10 Shoulder-2-Overhead (135, 95)
200 Meter Run
A good goal for today is to keep all of your round splits within 30 seconds of one another; to do so you need to avoid going out too hard. S2OH and T2B should be completed in no more than 2 sets. Scale option (hang knee raises)