Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
With Light DBs
2 Rounds
10 DB Front Rack Walking Lunges
10 Bent-over DB Rows
10 DB Push Press
10 Push-ups
Mobility
3 Position Banded Shoulder Stretch: 20 second each position
Weightlifting
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.
Metcon
Metcon (Time)
For time:
40-30-20-10
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