Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
100 Meter Run
15 Banded Front Pull-Aparts
3 Yoga Push ups
3 Shoulder Presses
3 Push Presses
3 Push Jerks
Weightlifting
Floor Press (4 Sets of 8 Reps Each Arm)
Using dumbbells do 8 floor presses on each arm, alternate one arm at a time. Keep a neutral grip.
Use same weight for all sets. Superset with 10 inverted rows. Rest 90 seconds between rounds
Metcon
Jones Bones (AMRAP – Rounds and Reps)
AMRAP X 12 Minutes:
10 T2B
10 S20H (135, 95)
200 Meter Run
Pace yourself early on so can keep your splits within 15 second of each other. Effort today is around 80%. Both T2B and S2OH should be capable of being done in 2 sets or less.
Strength
Metcon (No Measure)
Dumbell Curls 3 Sets of 21 Reps
7 1/4 ROM + 7 1/2 ROM + 7 Full ROM