Widespread CrossFit – CrossFit
Warm-up
Mobility
Soft tissue work: 3 minute using foam rollers and lacrosse balls, focusing on upper back and lats
Warm-up (No Measure)
2 Rounds
6 DB Bent Over Rows
6 DB Push Presses
6 DB Curls
25 Overhead Banded Pull Aparts
10 Kneeling Thoracic Rotations Each Side
Strength
Metcon (No Measure)
EMOM x 20 Minutes
Min 1: 5-7 Handstand Push-Ups
Min 2: 15 Banded Face Pulls
Min 3: 10 Alt DB Hammer Curls Each
Min 4: 15 Hollow Rocks
Today is intended to be upper-body strength work with a mix of high/low skill movements. Challenge yourself on handstand push-ups scale options. HSPU scale options: (Strict)(Strict w/ abmat)(Kipping)(Kippping w/ abmat)(DB seated shoulder presses)
Metcon
Metcon (No Measure)
AMRAP x 8 Minutes
100ft OH / Front Rack KB Carries (35, 26)
60m Sled Push (45, 25)
Goal is to cover as much distance as possible in 8 minutes. Rest as needed between movements.
Carries are 50ft on each arm. Sled pushes are outside. Half the class will start on carries, other on pushes. There is no score .