Widespread CrossFit – CrossFit
Warm-up (No Measure)
With Light DBs
10 DB Front Rack Walking Lunges
10 Bent-over DB Rows
10 DB Push Press
3 Position Banded Shoulder Stretch: 20 second each position
Close Grip Floor Press (7 Sets of 3 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 (3 Sets of 7 Reps)
1 second pause at top of each rep. Clean grip. Add weight each set. Take 90 seconds rest between sets.
Alt DB Snatches (50, 35)
Wallballs (20, 14)
Challenging number of reps. Use same standard as CF Open for snatches. Splitting reps early to manage fatigue. 12 minute cut off