Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP x 8 minutes
10 Band Pull-Aparts
10 Strict Press
8 Push Press
6 Barbell Curls
4 Push Jerks
Use empty bar.
Mobility
5 minutes of lacrosse ball: focus on pecs, scapula, and triceps
Weightlifting
Turkish Get Up (2 Reps Every 60 Seconds For 8 Rounds)
Use kettle bells. Switching arm every minute. Go as heavy as possible, keeping good form. Keep same weight for all rounds.
Metcon
Metcon (Time)
1000m Row
21 Overhead Squat (115, 75)
42/21 Push-ups
Rest 2:00
750m Row
15 OHS (115, 75)
30/15 Push-ups
Rest 2:00
500m Row
9 OHS
18/9 Push-ups
Scale weight as needed. Push-up scale: elevated box push-ups