Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
30 Jumping Jacks
15 Double DB Bent Over Rows
30 Banded Overhead Pull-Aparts
15 Double DB Hammer Curls
30 Banded Triceps Pushdowns
15 Double DB Hang Power Cleans
30 Banded Front Pull-Aparts
15 Push-ups
30 Jumping Jacks
Strength
Chin-ups (Work Up To Heavy 3 Reps)
In 6 sets finding a 3RM close grip chin up. Rest 90 seconds between sets. Grip should be inside shoulder width.
Scale options (6 x 3 bodyweight)(6 x 5 partner assisted or banded)
Metcon
Metcon (Time)
21-15-9
DB Hang Power Cleans (50, 35)
Push-ups (on dumbbells)
Then,
21-15-9
DB Floor Press (50, 35)
Ring Rows
Complete these reps as fast as possible WITH perfect form. Weight should be challenging but should be able to do sets of 7-10 reps. Push-ups and floor press will be using a neutral grip. Use barbell for Hang Power Cleans (135, 95) if needed due to size size and have half of class start on first workout, other on second. 18 minute time cap.
