Widespread CrossFit – CrossFit
Warm-up
General Dynamic Warm-up (No Measure)
Knee Hugs
Quad Stretch
Marching Toe Touches
One Leg Deadlifts
Inside Ankle Taps
Outside Ankle Taps
High Knees
Butt Kickers
High Skips
Carioca
Jumping Jack Shuffle
Elbow-2-Ankle Lunge + Reach
Metcon
Metcon (Time)
EMOM X 20 Minutes
Minute 1: 10 Kipping HSPU
Minute 2: 15 Box Box Jumps
Minute 3: 2 Rope Climbs
Minute 4: 30 Hollow Rocks
We are testing both the HSPU and Rope Climb after a month of practice. The goal with this workout is to stay consistent and NOT hit failure. This workout tests local muscle endurance. Have a strategy and rest as needed between movements. 20 minute time cap.
Rope climbs – 5/3 Strict Chin Ups; (10/7 Banded Strict)
Kipping HSPU – scale option 1 with abmat. should be done in 30 seconds
Box Jumps – scale height so can complete 15 in 45 seconds
Strength
Metcon (No Measure)
3 Rounds
10 OH Plate Sit-ups
20 Double KB Bent-over Rows
30 DB Rollback Tricep Extensions