Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
40 Jumping Jacks
5 Inchworm Push-ups
20 Banded Front Pull Aparts
20 Alt. Plank Shoulder Taps
5 Burpees
Weightlifting
Close Grip Floor Press (5 Reps Every 90 Seconds For 5 Rounds)
Final week of submax work with close grip floor press. Weight today will be 75-80% of 1RM. Weight should be slightly more challenging this week but execution should be perfect.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 Minutes
10 Toes-2-Bar
15 Push-ups
200 Meter Run
Keep a pace you can sustain for the entire 15 minutes – break push-ups early. Scale option (hanging straight leg raises)(hanging knee raises)(elevated push-ups)(250m row)
Strength
Metcon (No Measure)
AMRAP x 5 Minutes
10 Banded Face Pulls
10 Banded Tricep Pushdowns
Use either black and red band.