Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
5 Hang Muscle Cleans
5 Shoulder Presses
5 Hang Power Cleans
5 Jerks
5 Bent-over Rows
5 Burpees
Mobility
4 Position Banded Shoulder and Lats: 20 sec each position
Wallslides: 2 sets of 7 reps – slow and controlled reps
Weightlifting
Shoulder Press (15 Minutes To Work Up To 1RM)
Warm up / Work up sets: 7-5-3-2-2-1-1….. Take 90sec-2min rest between sets. Newer athletes do 5 x 5 focusing on form
Metcon
CrossFit Games Open 12.1 (AMRAP – Reps)
7-Minute AMRAP of:
Burpees to a 6″ target
Pace yourself to move for entire 7 minutes.