Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
400 Meter Run
Then 3 Rounds
5 Deadlifts
5 Front Squat
5 Strict Press
5 Push Press
5 Push Up
Weightlifting
Push Jerk (15 Minutes To Work Up To 1RM Or Heavy Single)
Working from the rack today. Take 8-10 sets to build to a new 1RM (5,3,3,2,2,1…). Rest 60-90 seconds between sets. Have fun but be safe – form over load. Scale Option Push Press 5×5, Light to Moderate Weight
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP X 15 Minutes
5 Pull-ups
7 Push-ups
9 Wallballs (20, 14)
The effort for this Metcon should be around 80-85% and focus on movement efficiency. Because of small sets, should be able to get through each round for at least the first half of this workout unbroken.