Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
200 Meter Run
Then
2 Rounds
30 Jumping Jacks
30 Alt Plank Shoulder Taps
6 Bent-over Rows
6 Push Press
6 Barbell Curls
25 Banded Overhead Pull-aparts
Gymnastics
Handstand Push-ups (3-5 Reps Every 60 Seconds For 5 Rounds)
Today we are working on shoulder muscle endurance using a high skill gymnastic movement. Try to be consistent through all 5 rounds. Scale option (strict)(kipping)(abmat strict)(abmat kipping)(DB Shoulder Press)(6-8 push-ups)(8-10 box push-ups)
Metcon
Metcon (Time)
21 C2B Pull-ups
300 Meter Run
15 C2B Pull-ups
200 Meter Run
9 C2B Pull-ups
100 Meter Run
Today is a fast-paced test of muscle endurance and anaerobic capacity. Pullups should be completed in 3 sets of less, scale accordingly. Scale option (300-200-100m row)(kipping chin over)(strict banded)(ring rows) 12 minute time cap
Strength
Metcon (No Measure)
100 Banded Tricep Pushdowns
100 Abmat Situps
Complete in as few sets as possible. Using red or black band.