Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
100 Meter Run
5 Yoga Push-ups
5 Scorpions Each Side
15 Banded Front Pull Aparts
15 Banded Triceps Pushdowns
Weightlifting
Close Grip Floor Press (Work Up To 1RM)
Work up to a heavy single. Warm-up / work up sets should look something like 5@50%, 4@60&, 3@70%, 2@80%, 1@90%. Rest 2 minutes between heavy singles. Make sure to have spotter in place.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 12 Minutes
10 C2B Pull-ups
20 Push Press (95, 65)
200 Meter Run
Aim for 75% effort / pace throughout this workout. Choose a lighter weight for the push press. The run will be a good opportunity to rest your grip and shoulders. Focus on efficient breathing during the run. Scale options (chin over bar kipping)(banded chin over bar kipping)(jumping chest-2-bar)(jumping chin over bar)(ring rows)