Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
Tabata
4 Rounds
(20 sec on, 10 sec off)
Jump Ropes: (singles or doubles)
Air Squats
Then,
2 Rounds
5 Hang Power Snatch
5 Thrusters
Mobility
Wall Slides: 2 sets of 7 reps
– arms start @ 90 degrees
– rib cage down
– slow and controlled
Weightlifting
Floor Press (6 Sets of 4 Reps)
Partner up: one lifts one spots. Take 1 second pause on floor each rep. Increasing weight each set. Superset with 10 Banded Pushdowns. 90 sec – 2 min rest between sets.
Metcon
Metcon (2 Rounds for reps)
AMRAP x 7 Minutes
30 Double Unders
10 Thrusters (75, 55)
Rest 2:00
AMRAP x 7 Minutes
10 Thrusters
10 Kettlebell Swings (70, 53)
Scale weight and /or movements as needed. DU scale: 15 DUs + 30 Singles, 90 singles. Thruster weight should be light, kb weight moderate.