Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
50 JumpingJacks
3 Rounds
10 DB Push Press
10 Double DB Rows
10 Wallballs
Then
50 Jumping Jacks
Mobility
10 Wall Slides: slow and tontrolled reps, breaking them up however
Metcon
Mary (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups
This is a high-volume gymnastics workout.
Breaking up rep to staying away from muscular failure is key. Look to complete each round in 60-90 seconds.
HSPU scale: (DB Shoulder Press) PU scale: (Bar Pullups)(Ring Rows)
Strength
Metcon (No Measure)
4 Rounds
20 Banded Pushdowns
20 DB Hammer Curls