Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
10 Air Squats
10 Band Pull-aparts (Front)
10 Bent-over Rows
10 Shoulder Press
10 Push Press
10 Bent-over Rows
Weightlifting
Shoulder Press (15 Minutes To Work Up To 1RM)
Increase weight each success rep. Newer athletes do 5 x 5 focus on form.
Metcon
Angie-ish (Time)
150 Air Squats
100 Sit-ups
75 Push-ups
50 Pull-ups
Scale movements as needed. Must all reps for first movement before moving on to next.