Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
400 Meter Run
Then
2 Rounds
20 Jumping Jacks
20 Banded Good Mornings
10 Russian Kettlebell Swings
5 Burpees
10 Ring Rows
Then
200 Meter Run
Metcon
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
This is a classic CrossFit benchmark workout. The strategy for this workout is highly individually based but will range from going UB on KBS/Pull-ups to splitting work into 2-3 sets as needed. Effort should be around 85%-90%. Scale option (banded kipping)(banded strict)(ring rows)
Strength
Metcon (No Measure)
3 Rounds
15 Banded Lat Pulldowns
15 Banded Tricep Pushdowns
Using a red or black band.