Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
200 Meter Run
10 Scorpions
10 Prone Swimmers
10 Yoga Push-ups
20 Banded Overhead Pull-Aparts
Strength
Metcon (Weight)
4 Rounds
6 Close Grip Floor Presses
12 One Arm DB Bent Over Rows Each
25 Banded Tricep Pushdowns
Little different format today for muscular hypertrophy (growth). We will be performing 3 movements in a row, then take 2 minutes rest at end of each round. Floor press weight should be challenging, like 75-85% and you will keep same weight for all rounds. You should be close to failure be the end of the round. Your score will be your close grip floor press weight.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 14 Minutes
10 Pull-ups
10 Box Jumps (24, 20)
200 Meter Run
Pacing should be 75% for all rounds, which meaning there is little to no drop-off in output from first to last round. Pull-ups or scale option should be capable of being done unbroken. Scale option (kipping banded)(kipping strict)(ring rows)