Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
20 Wall Slides
20 Hollow Rocks
20 Banded Pass Throughs
Then
3 Rounds
15 Jumping Jacks
3 Shoulder Presses
3 Push Presses
3 Push Jerks
Weightlifting
Push Press + Push Jerk (Build To Heavy Complex)
In 12 minutes build to a max in the complex of 1 Push Press + 1 Push Jerk. Make smart jumps in weight and end on a high note. Reset each rep. Scale option (6 x 3 Push Press)
Metcon
Metcon (Time)
50 Calorie Row
50 One Arm DB Hang Power Clean & Jerks (50, 35)
50 Pull-ups
50 Push-ups
Todays workout is a test of upper body muscle endurance and grip. Break up reps before you have too. Choose your weight and scale option wisely. The 50 one arm DB clean & jerks can be split up however you would like. The class will be divided into 2 heats. Scale option (banded kipping)(jumping pull-ups)(ring rows) 18 minute time cap