Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
With Partner
2 Rounds Each
10 Calorie Row
*While other partner does max banded front pull aparts
2 Rounds
30 Jumping Jacks
5 Inchworm Push-ups
10 Ring Rows
Weightlifting
Iso-Dynamic Dumbbell Floor Press (4 Sets of 8-10 Reps Each Arm)
Using neutral grip and starting with both arm extend over chest, alternate one arm at a time. This will challenge your stability and balance. Weight should be challenging. Keep same weight for all sets. Take 30 seconds rest between movements.
Iso-Dynamic Kettlebell Rows (4 Sets of 8-10 Reps Each Arm)
Superset each set of DB floor press with KB rows. Using neutral grip, starting with both arms bent and KBs by hips, alternate one arm at a time. This will challenge your stability and balance. Weight should be challenging. Keep same weight for all sets. Take 30 seconds rest between movements.
Metcon
Metcon (AMRAP – Rounds and Reps)
Teams of 2
AMRAP x 20 Minutes
21 Air Squats
15/12 Calories on Rower
9 DB One Arm Hang Power Snatch (50, 35)
Today’s workout is done with a partner completing a full round before switching. Because of this you should be able to maintain a high level of output (80-85%) throughout. The DB weight should be light enough for you to go unbroken. The DB snatches are 9 reps total per round and can be broken up between arms however you would like.
Strength
Metcon (No Measure)
3 Rounds
15 Plate Lateral Raises
15 Plate Bent Over Side Raises
Using 2.5 or 5lb plates. Keep reps slow and controlled.