Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
20 Wall Slides
20 Hollow Rocks
20 Alt Plank Shoulder taps
20 Banded Pass Thru
Then
3 Rounds
30 Jumping Jacks
3 Shoulder Presses
3 Push Presses
3 Push Jerks
Weightlifting
Push Press + Push Jerk (1+1 Reps Every 60 Seconds For 8 Rounds)
Some dynamic effort work with an upper body complex. Weight will be at 75-80%.
Weight should be challenge but not enough to compromise form.
Strength
Metcon (No Measure)
4 Rounds
15 DB Roll Back Tricep Extensions
10 Inverted Rows
40 Seconds Weighted Elbow Plank
20 Banded Face-pulls
Reverse (supinated) grip on rows. Increase weight on plank each round. Use black band on face pulls. Rest as needed between rounds.
