Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
Tabata
3 Rounds
30 Sec On, 15 Sec Off
Single Unders
Sumo Deadlifts
Half Burpees
Metcon
Metcon (No Measure)
EMOM x 30 Minutes
MINUTE 1: 15 SDHP (53, 35)
MINUTE 3: 10/6 Strict Pull-ups
MINUTE 4: 15 Alt. Goblet Reverse Lunges (53, 35)
MINUTE 5: 10 Shot Throughs
Minutes 6: 100m Recovery Jog
Today focus on nothing but your breathing. Your HR should be around 75-80%. Each set should take around 40 seconds, meaning you will 20 seconds rest each minute. The recovery jog will give you chance to shake out your arms and legs before next round. RX+ (4/2 ring muscles instead of shot thrus)
Strength
Metcon (No Measure)
60-40-20
Banded Lat Pulldowns
Banded Tricep Pushdowns