Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
500m Row
3 Rounds
5 Pull-ups
10 Push-ups
15 Air Squats
30 Seconds Rest Between Rounds
Weightlifting
Floor Press (3 Reps Every 2 Mins for 4 Rounds)
Increase weight each success round.
Gymnastics
Chest-To-Bar Pull-ups (1 Max Rep Set Every 2 Min For 4 Rounds)
C2B Pull-up scales: (Kipping Pull-ups) (Strict Pull-ups) (bar pull-ups)
Metcon
Metcon (Time)
3 Rounds
20 Calorie Row
15 Shoulder-2-Overhead (115,75)
10 Toes-2-Bar
1 Minute Rest Between Rounds
Staggered heats. S2O weight should be light, breaking reps up in no more then 3 sets.