Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
5 Bent-Over Rows
5 Strict Press
5 Push Press
5 Push Jerks
20 Jumping Jacks
Then
30 Band Pull Aparts (Front)
Weightlifting
Push Jerk (Work Up to 1RM)
Work up to 1 rep max. Warm-up / Work up sets: 5-3-2-2-1….. We will be using percentages of this number for next few weeks. New Athletes: 5 Sets of 5 Reps working on form and consistency.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 16 Minutes
400m Run
20 Push-ups
Scale up: 5/3 Ring Muscle-ups. Find a sustainable pace and hold it for each run.