Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
500m Row
Then
3 Rounds
5 Russian KB Swings
10 Alternating KB Push Press (5 each arm)
5 Hanging Knee Raises
Gymnastics
Metcon (No Measure)
EMOM X 8 Minutes
Odd: 5-7 Hand Stand Push Ups
Even: 5-7 Inverted Rows
Athlete’s choice whether Kipping or Strict HSPU. Reduce range of motion with AbMats if needed. HSPU Scale Options (30 Second Hand Stand Hold)(Seated DB Presses).
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP X 15 Minutes
300 Meter Row or 200m Meter Run
20 KBS (53, 35)
10 Toes 2 Bar
Today we are looking at 75% effort for all rounds. KB weight choices should be light and allow for KB swings to be done in no more than 2 sets. This workout is intended to be slower so work on breathing and pacing.
Strength
Metcon (No Measure)
3 Rounds
15 DB Rollback Tricep Extensions
30 Banded Pull-aparts