Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
50 Jumping Jacks
Then,
2 Rounds
3 Shoulder Presses
3 Push Presses
3 Bent-over Rows
10 Hollow Rocks
*Add 10-20lbs second round
Then,
10 Scap Push-ups
20 Banded Pull-Aparts
Weightlifting
Push Jerk (3 Reps Every 90 Seconds For 6 Rounds)
Superset with 20 Pressing Heel Taps, alternating legs. Going from rack. Weight should be @ 70-75% for all rounds. If technique is not solid, decrease weight.
Metcon
Metcon (Time)
5 Rounds
12 Toes-2-Bar
9 Hang Power Cleans (155, 105)
6 Shoulder-2-Overhead (155, 105)
Weight should be moderate to heavy. Push for UB sets, but break up if needed.
