Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
7 Bent Over Rows
7 Push Press
10 Banded Pushdowns
10 Banded Pull-aparts
Strength
Pull-ups (2-2-2 Every 2 Minute For 4 Rounds)
Chin up grip. Cluster format. Take 10 seconds rest between 2 reps. RX+ (weighted) PU scale (partner assisted)(bar pullups) Superset with 5 one arm KB push presses each arm.
Metcon
Metcon (Time)
50-40-30-20-10
Air Squats
25-20-15-10-5
Bent Over Rows (115, 75)
5-4-3-2-1
Wall Walks
RX+ (135, 95)(Strict HSPUs) BB Rows should be light / moderate weight with overhead grip. Controlled consistent pace on air squats, so shoulder can recover for wall walks. 18 minute time cap