Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
20 Front Banded Pull-Aparts
20 Overhead Banded Pull-Aparts
20 Bent Over Pulldowns
20 Side External Rotations (Total)
20 Push-ups
20 Renegade Rows
20 Alt DB One Arm Push Presses
20 Situps
Weightlifting
Close Grip Floor Press (5 Reps Every 2 Minutes For 5 Rounds)
Second week of our upper-body rep work. Close grip floor press (inside shoulder width) starting off around 60% of 1RM. Superset with 3-5 close grip chin-ups (reverse grip and inside shoulder width). Partner up so you have a spotter each round.
Metcon
Metcon (Time)
100 Hand Release Push-ups
100 DB Renegade Rows (50s, 35s)
100 Alt. One Arm DB Push Press (50s, 35s)
100 Abmat Sit-ups
Today’s we are testing your muscle endurance. Break up reps sets you have too, dont go to failure. This will done at a slower pace, around 70-75%. 18 minute time cap.
Strength
Metcon (No Measure)
3 Rounds
25 Hollow Rocks
25 Supermans