Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
KB Tabata
30 Sec Work, 15 Sec Rest
Left Arm Russian Swings
Right Arm Russian Swings
Sumo Squats
Left Arm Push Presses
Right Arm Push Presses
Sumo Deadlift High Pulls
Weightlifting
Floor Press (5 Sets of 5 Reps)
Take a couple warm-up sets before first “working set”. Increasing weight each set. Take about 90 seconds rest between sets. One partner will lift, other will spot.
Metcon
Metcon (No Measure)
EMOM x 20 Minutes
Minute 1: 2 Rope Climb
Minute 2: 8/5 Handstand Push-ups
Minute 3: 12 Hollow Rocks W Stick
Minute 4: 15 Goblet Squats (53, 35)
Minute 5: 12 Burpees
Rx+:(Legless) (Strict HSPU) (10 Alt. Pistols) Gymnastics EMOM today. The intent of workout is gymnastics practice while heart-rate is slightly elevated. Each movement should take about 30 second to complete.