Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
200m Run or 250m Row
Then
3 Rounds
3 Strict Pull-ups or Ring Rows
6 Push-ups
9 Air Squats
15 Banded Front Pull-aparts
Then
200m Run or 250m Row
Mobility
5 minutes soft tissue work using foam rollers and lacrosse balls, targeting lats, chest, and upper back.
Metcon
Running With Cindy (AMRAP – Rounds and Reps)
AMRAP x 20 Minutes
5 Pull-ups
10 Push-ups
15 Air Squats
200m Run
20 minute full-body aerobic workout. Break up reps to manage muscle fatigue, especially with push-ups. Run pace should be challenging but something you can sustain for multiple rounds. PU scale: (jumping)(ring rows) Run scale: (200m Row)
Strength
Metcon (No Measure)
4 Rounds
15 Banded Face Pulls
15 Deadbugs + Leg Extension
30 Seconds Rest Between Rounds