Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
Abmat Pizza Game
Every drop do 5 Air Squats and 10 Mountain Climbers
Mobility
5 minutes soft tissue work with foam rollers: focusing on lats and thoracic spine
Weightlifting
Push Press (15 Minutes to Work Up To 1RM)
Feeling good, go for new 1RM. Go heavy but dont sacrifice form. Warm-up / Work-up Sets: 7-5-3-2-1-1-1….
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 Minutes
20 Wallballs (20, 14)
15 Kettlebell Swings (70, 53)
10 Toes-2-Bar
Scale weight and/or movements as needed. Keep stead pace throughout.