Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
20 Jumping Jacks
5 Birddogs (Each Side)
10 Banded Good mornings
5 Overhead Squats
OHS can be done with stick or barbell
Weightlifting
Overhead Squat (15 Minutes To Work Up To Heavy Triple or 3RM)
Build to a heavy set of 3 OHS in in 5-6 sets. This will be done from a rack. Take 90 seconds – 2 minutes rest between sets. Last done back in January. Scale option (4 x 8 OHS light weight)( 4 x 8 FS moderate weight)
Metcon
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
Classic benchmark workout that is intended to be done at near maximal effort. Do not overlook empty bar thrusters especially after 1k. This is the type of workout we want you to move faster and over scale if needed. 11 minute time cap. Split class into 2 heats. Scale option (jumping pullups)(ring rows).
