Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
30 Single Unders
5 Bent Over Rows
5 Front Squats
5 Push press
20 Walking Lunges
5 Bent Over Rows
5 Front Squat
5 Push Press
30 Single Unders
Then
30 second HS or Plank Hold
Gymnastics
Pull-ups (5 Sets of Max Reps)
RX+: 2 Legless rope climbs. Movement should be strict. Sets should be challenging but consistent throughout. PU scale: (Strict Banded)(Ring Rows). 60 seconds rest between movements
Shoulder Press (5 Sets of Max Reps)
RX+: Strict HSPUs. Using dumbells or kettlebells from a standing position.
Movement should be strict. Sets should be challenging but consistent throughout. Score is lowest round.
Metcon
Metcon (Time)
4 Rounds
30 Double Unders
20 Walking Lunges
10 Bent Over Rows (115, 75)
200m Run
90 Seconds Rest Between Rounds
BOR should be weight you can go unbroken without too much jerking. 90s rest will allow for partial recovery and consistent pace. DU scale: (15 DUs)(60 Singles) 20 minute time cap.
