Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
5 Bent-Over Rows
5 Hang Power Cleans
5 Push Jerks
10 Wallballs
Mobility
5 Minute Soft Tissue Work: Lacrosse Ball
Focusing on pecs, scapula, and triceps
Weightlifting
Close Grip Floor Press (5 Sets of 5 Reps)
Increase weight each set. Have spotter. 2 minute rest between sets.
Metcon
Metcon (2 Rounds for time)
2 Rounds
500m Row
30 Wallballs (20, 14)
25 Burpees
20 Box Jumps (24, 20)
15 Chest-2-Bar Pull-ups
5 Minutes Rest
Scale weight, height and/or movements as needed. Go as fast as possible and shoot to go unbroken for each movement.