Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
10-8-6-4-2
Half Burpees
Air Squats
Hollow Rocks
Then
25 Banded OH Pull Aparts
25 Banded Front Pull Aparts
Strength
Pull-ups (2-2-2 Every 2 Minute For 4 Rounds)
Overhand grip. Cluster format. Take 10 seconds rest between 2 reps. RX+ (weighted) PU scale (partner assisted)(bar pullups)Superset with 5 DB floor presses
Metcon
Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
Shoot to complete round between 60-90 seconds for the first 10 minutes, scale accordingly. Pacing and staying away from muscular failure is key. PU scale: (Banded Assisted)
Mary (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups
HSPU scale: (abmats) PU scale: (Band Assisted)
