CF092116

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.

Categories: wod

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