Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
30 Jumping Jacks
7 Shoulder Presses
7 Banded Lat Pull Downs
7 Sit-ups
Mobility
5 Minutes Soft Tissue Work: foam roller and/or lacrosse ball
Focus on Lats, Thoracic Spine, and Pecs
Strength
Pull-ups (5 Sets of 4 Reps)
Wide grip (outside shoulder width. Scale up: add weight. Scale down: partner assisted or bar pullups. 90 seconds rest between sets.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 12 Minutes
30 Double Unders
20 Push Press (95, 65)
10 Toes-2-Bar
RX+: (S2OH 115, 75)(5/3 Bar MUs) DU Scales: 15DUs + 30 Singles, 60 Singles.