Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
With Partner Complete
100 Jumping Jacks
500 Meter Row
Then
3 Rounds
15 Banded Front Pull-aparts
15 Banded Overhead Pull-aparts
5 Yoga Push-ups
10 Bent Over Rows
10 Push Press
Weightlifting
Push Press (Work Up To 2RM)
In 15 minutes or 7-9 sets build to a 2RM or heavy double, progressively adding weight each set. Warm-up / work up sets should look like 5-3-2-2…. Reset on shoulder each rep, no rebounding.
Metcon
Metcon (Time)
2 Rounds
150 Double Unders
75 Calorie Row
50 DB Push Press (50, 35)
This workout calls for a slower pace, around 70-75%. Shot for negative split on second round so making to not go out too hard on the first round. DB Push Press should be light enough to complete at least sets of 10. 20 minute time cap. Scale option (100 DUs)(75 DUs)(200 singles)