Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
50 Jumping Jacks
20 Walking Lunges
20 Sit-ups
Then,
2 Rounds
5 Muscle Cleans
5 Front Squats
5 Shoulder Press
5 Overhead Squats
5 Push-ups
Weightlifting
Squat Clean (15 Minutes To Work Up To 1RM)
Warm-up / Work up set: 7-5-3-2-2-1-1…. New athletes: 8 x 3 focus on technique
Metcon
Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips
Scale weight and/or movements as needed. Weight should be moderate. 13 minute time cap.