Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
8 Hang Muscle Clean
8 Shoulder Press
8 Bent-over Rows
10 Band Pull-aparts (overhead)
20 Jumping Jacks
Mobility
3 Position Banded Shoulder / Lat Stretch: 20 sec each position, 2 times each side
Strength
Pull-ups (4 Sets of Max Reps)
RX: Strict Pull-ups. Scale: Bar Pull-ups or Box Ring Rows. Max set up to 10 reps. Score is lowest number of 5 sets. 30 seconds rest between movements.
Ring Dips (4 Sets of Max Reps )
RX: Strict Ring Dip, Scale: Self-assested Ring Dips, Banded Ring Dips, or Bar Dips. Max set up to 10 reps. Score is lowest number of 5 sets. 30 seconds rest between movements.
Muscle-ups (EMOM 10 Minutes)
Evens: 3 Kipping MUs
Odds: 1 Strict MUs
Metcon
Metcon (Time)
21 Shoulder-2-Overhead (115, 75)
21 Hang Power Cleans
40 Air Squats
15 S20H
15 Hang Power Cleans
30 Air Squats
12 S20H
12 Hang Power Cleans
20 Air Squats
9 S20H
9 Hang Power Cleans
10 Air Squats