Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
200 Meter Row
10 Hollow Rocks
10 Supermans
10 Scorpions
10 Jumping Jacks
10 Ring Rows
10 Jumping Air Squats
Gymnastics
Metcon (No Measure)
EMOM X 8 Minutes
Odd Minutes: 30 Seconds L-Sit Hold
Even Minutes: 30 Second Chest Facing Handstand Hold
L-sit can be on rings or boxes. Scale option (Seated Dumbbell Hold)(Plank Hold)
Metcon
Metcon (AMRAP – Reps)
4 Rounds
60 Seconds Wall balls (20, 14)
60 Seconds Calorie Row
60 Seconds Double Under’s
60 Seconds Strict Pull-ups
*30 Seconds rest after each movement
Focus of today’s metcon will be quality reps performed at about 75% intensity. Take short rests as needed maintain proper form. Think quality over quantity. Score is total number of reps/calories.Scale Option (Double Under Attempts) (Band Assisted)(Ring Rows).
Strength
Metcon (No Measure)
50 Double Dumbbell Curls