Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
200 Meter Run
10 Push-ups
20 DB Renegade Rows
20 Banded Lat Pulldowns
Weightlifting
Close Grip Floor Press (Work Up To 3RM)
Today we are spending 15 minute to build to a 3RM or heavy triple. This should take you around 6-8 sets. Your warm-up / work up sets should look something like 7-5-4-3+. Make sure you have a spotter.
Metcon
AMRAP: Metcon (AMRAP – Reps)
AMRAP x 4 Minutes
DB Floor Press (50, 35)
AMRAP x 4 Minutes
Barbell Curls (45, 35)
AMRAP x 4 Minutes
Plate Russian Twists (L+R=1)(45 25)
AMRAP x 4 Minutes
Bradford Press (back + front = 1 rep) (45, 35)
Today’s metcon. is made up of four 4-minute AMRAPs with one exercise each. These can be done in the order of your choosing. You should be shooting for 50+ reps per AMRAP. Your score is total reps completed.