Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
20 Banded Pull-aparts Overhead
10 KB Swing right arm
10 KBS Swing left arm
20 Banded Pull-aparts Front
10 KB Push Press right arm
10 KB Push Press left arm
20 Ring Rows
10 KB Windmills right arm
10 KB Windmills left arm
20 Air Squats
Mobility
Wall Slides: 20 reps total, break up reps as needed
Strength
Pull-ups (1 Max Sets)
Strict Pull-ups. PU scale: Bar PUs. Do as many reps as possible without stopping or coming off the bar.
Pull-ups (3 Sets @ 50% of Max Set)
60 seconds rest between sets. Keep same grip as max set. Score is lowest number of reps for all sets.
Metcon
Cold Wind Blows (Time)
4 Rounds
15 Overhead Squats (95, 65)
15 KB Swings (53, 35)
15 Toes-2-Bar
Go hard from start. Keep KBS and OHS unbroken. Break up T2B into manageable sets.
