Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
10 Bent Over Rows
5 Strict Press
10 Front Squats
5 Power Cleans
10 Push Press
5 Good Mornings
Mobility
20 Wallslides: break up reps however needed, slow and controlled reps
Weightlifting
Hang Power Clean + Push Press + Push Jerk (1-1-1 Reps Every 60 Seconds For 7 Rounds)
1 HPC + 1 PP + 1PJ @ 75-80% of push press 1RM. Loads should be moderately heavy but not enough to compromise form. Beginners: 1 HPC + 1 PP
Metcon
Pattycake (Time)
21-15-9
Kettlebell Swings (53, 35)
Burpees
Push Press (135, 95)
Try to complete KBS and push press in as few sets as possible. Recover on your burpees by focusing on breathing each rep. 10 minute time cap.