Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
Tabata
20s On, 10s Off
8 Rounds
Double or Single Unders
Then
50 Overhead Band Pull Aparts
30 Hollow Rocks
10 Burpees
Mobility
3 Position Banded Shoulder Stretch: 20 seconds each position
Weightlifting
Close Grip Floor Press (5 Sets of 5 Reps)
1 second pause at bottom of each rep. Grip just inside shoulder width. Add weight each set. Take 90 seconds rest between sets.
Bent Over Row (5 Sets of 5 Reps)
1 second pause at top of each rep. Add weight each set. Take 90 seconds rest between sets.
Metcon
Metcon (Time)
4 Rounds
12 Pull-ups
15 Box Jumps (24, 20)
21 Air Squats
30 Double Unders
1 Minute Rest Between Rounds
RX+: (C2B Pullups) Shoot to do pull-ups in as few sets as possible. Push pace on each round. Use 60 seconds rest to get breathing under control and slow heart rate.