Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP x 8 Minutes
5 Yoga Push-ups
10 Hollow Rocks
15 Banded Front Pull-Aparts
100 Meter Run or 150 Meter Row
Mobility
3 Way Banded Shoulder Stretch: 20 seconds each position
Weightlifting
Close Grip Floor Press (4 Reps Every 90 Seconds For 5 Rounds)
We again focusing on building the triceps with the close grip floor press today.
Weight should be at 75% if you were here last week, other else use 70%. Keep weight for all sets. Take 2-3 warm-up sets to get to workout weight.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 20 Minutes
10 Toes-2-Bar
10 Push-ups
400 Meter Run
The goal with this workout is consistency – use the run to recover and keep this running intervals “sustainable.” You should not be hitting failure at any point so break sets before you have to. Scale option (15 reps each movement)(knee raises)(elevated pushups)