Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP x 4 Minutes
20 Jumping Jacks
10 Banded Pass Throughs
10 Banded Overhead Pull-aparts
5 Thoracic Rotations Each Side
Then
3 Rounds
5 Russian KB Swings
5 Kettlebell Swings
5 DB One Arm Push Presses Each
10 Box Jumps
Strength
Chin-ups (5 sets of 5 Reps)
Perform 5 challenging but consistent sets of chin-up with 5 second negative on each rep. Start with 1-2 warm-ups. Take 2 minutes rest between sets. Scale option (jumping chin-up w/ negative)(ring rows curls w/ negative)
Metcon
Metcon (Time)
5 Rounds
10 Push Press (115, 75)
10 Kettlebell Swings (53, 35)
10 Box Jump (24, 20)
Task domain version of a Hero WOD called “Jack”. Looking for a hard but sustainable effort, 80%. Loading should be light enough that will allow you to go unbroken for all rounds. 12 minute time cap.
Mobility
Metcon (No Measure)
2 Rounds
A-T-Y Shoulder Stretch
20 second hold on each position