Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
200 Meter Run
Then
4 Rounds
20 Seconds On, 10 Seconds Off
Jumping Jacks
Hollow Rocks
Alt. Plank Shoulder Taps
Banded Front Pull Aparts
Metcon
Metcon (Time)
10 Rounds
5 Strict Pull-ups
10 Ring Dips
15 DB Bent Over Rows (35, 20)
100 Meter Run
To get the most out of today’s workout and to finish within the time cap you need to be realistic in regards to your ability. Pick the scaling option that will allow you to go unbroken for at least the first 5 rounds. You can use whatever grip you would like for the pullups. The 100m run is done at easy pace. It will give you few seconds to shake out your arm before the next round. Scale option (banded strict)(ring rows)(box dips)(DB tricep extensions) 25 minute time cap
Strength
Metcon (No Measure)
5 Rounds
20 Banded Face Pull Aparts
20 Banded Overhead Triceps Extensions
20 Seratus Crunches (25, 15)
Use red band for pull aparts and black band for extensions.