Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
200m Run or 250m Row
5 Air Squats
5 Banded Shoulder Presses
5 Banded Good Mornings
5 Ring Rows / Pull-ups
Then
3 Wall Walks
Mobility
5 minutes soft tissue work: lacrosse ball focusing on pecs, triceps, and scapula
Gymnastics
Handstand Push-ups (5 Sets of 5-10 Reps)
All about practice. RX: Kipping or strict. HSPU scale: box HSPUs, abmat HSPUs, or seated kb presses 5×5
Metcon
Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
Break up reps however. Pace yourself from start. Minimum rest between movements. PU scale: bar pullups or ring rows.
Mary (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups