Widespread CrossFit – On Ramp
Warm-up
(No Measure)
400m Run
2 Rounds
10 Shoulder Swings (Up & Back)
10 Lunge w/ Twist (5 each leg)
10 Overhead Band Pulls
10 Front Band Pulls
Movements / Skills
Push-ups
Pull-ups / Ring Rows
Shoulder Press
Push Press
Metcon
Metcon (Time)
For Time:
200m Run
15-12-9
Push Press
Ring Rows
200m Run