Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
Bring Sally Up
Use light wallballs. When the song says “bring sally down,” athletes will move to the bottom of the wallball position. When it says “bring sally up,” athletes will perform a wallball shot, and stay standing until the next command in the song.
Metcon
Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
