Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
400m Run
Then,
2 Rounds of Tabata
(20 sec on, 10 sec off)
Left Arm Russian KB Swings
Right Arm Russian KB Swings
Left Arm KB Push Presses
Right Arm KB Push Presses
Left Leg Goblet Reverse Lunges
Right Legs Goblet Reverse Lunges
Left Arm KB Bent Over Rows
Right Arm KB Bent Over Rows
Gymnastics
Metcon (No Measure)
EMOM x 8 Minutes
Min 1: 20 Seconds Toes-2-Bar
Min 2: 20 Handstand Hold or Walk
Work on really refining both movements. This is about quality practice versus quantity. T2B scale (K2E)(Knee Raises) Handstand Scale (Wall walk)(30 sec Plank hold)
Metcon
Metcon (AMRAP – Reps)
EMOM x 25 Minutes
Min 1: 100ft Unilateral Overhead DB Carry (50ft each side)
Min 2: 15 Hollow Rocks
Min 3: 30 Double Unders
Min 4: 15 Walballs (20, 15)
Min 5: 40 Sec 30m Shuttle Sprints
Minutes 1-4 should be around 70-75% effort so you should have no issues going unbroken or working for close to 40s straight with each movement. With unilateral carries one DB should be OH with other by side, then switch after 50ft. Minute 5 pick up the pace / effort little bit. Your score is based on number of completed shuttle sprints. DU scale: (40 sec of DU practice)(60 Singles)