Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
10 Band Pull-Aparts (Overhead)
10 Band Pull-Aparts (Front)
10 Jumping Squats
10 KB Sumo Deadlift
60 Singles
Mobility
3 Way Banded Shoulder / Lat Stretch- 2 times 20 second each side
Foam Roller – 2 times 1 minute each side
Weightlifting
Push Press (5@75%, 3@85%, 1+@95@, 3+@85%, 5+75%)
Percentages should be based on 90% of 1RM. Go from rack. Take about 2 minutes rest between sets. 10 rep cap for max set. Score is number of reps at 95%.
Metcon
Metcon (Time)
3 Rounds
25 Wallballs (20, 14)
50 Double Unders
25 Sumo Deadlifts High Pulls (53, 35)
Scale weight and/or movement as needed. DU scale 100 singles.