Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
Tabata
4 Rounds of: 20 Work/10 Rest
Double Under or Attempts
Air Squats
Hollow Rocks
Then
2 Rounds
15 Banded Push-downs
5 Push-ups
Weightlifting
Shoulder Press (5 Reps Every 60 Seconds For 5 Rounds)
Weight @ 55%-60%. Keep same weight for all rounds. Each rounds should be explosive and only take 5-10 seconds to complete.
One Arm Row (3 Sets of 10 Reps)
Using dumbbell or kettlebell. Weight should be light to moderate. Sets should be unbroken. 60 seconds rest between sets.
Metcon
Metcon (3 Rounds for time)
Every 4:00 For 3 Rounds
50 Double Unders
30 Wallballs (20, 14)
Set a goal to complete wallballs unbroken or in as a few sets as possible. Scale WB weight as needed. Shoot and/or scale for roughly 2:00 rest each round. DU scale: (75 singles)