Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
400m Row
Then
3 Rounds
15 Mountain Climbers Each Side
10 Ring Rows
5 Half Burpees
Metcon
Metcon (5 Rounds for time)
Every 5 Minutes For 5 Rounds
15 Toes-2-Bar
12 Burpees
400 Meter Row
Today’s workout should be done at 75-80% effort where all of your round splits remain consistent. .Shoot for at least 60 seconds rest per round.
Strength
Metcon (No Measure)
3 Rounds
12 One Arm DB or KB Rows Each Side
12 DB Rolling Tricep Extensions
Superset of upper-body pull/push work as a finisher. All sets should be challenging.