CF110519

Widespread CrossFit – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

2 Rounds

20 Jumping Jacks

20 Skip Jacks

20 Box Toe Taps

20 Banded Lat Pulldowns

Then

3 Rounds

3 DB One Arm Hang Power Clean & Presses Each Side

5 DB One Arm Bent Over Rows

7 Box Jumps

Weightlifting

DumbBell Shoulder Press (4 Sets of 8-12 Reps)

Using dumbbells we are targeting the shoulder and tricep front a standing position. All sets should be challenging and consistent number of reps. Superset with inverted rows, taking 30 seconds rest between movements.

Inverted Ring Rows (4 Sets of 8-12 Reps)

Metcon

()