Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
500 Meter Row
25 Banded Front Pull-aparts
25 Banded Overhead Pull-aparts
20 Yoga Push-ups
Half of class start on row, while others do pull-aparts and push-ups then switch.
Metcon
Metcon (Time)
3 Rounds
750 Meter Row
75 Foot Handstand Walk
25 Toes-2-Bar
2 Minute Rest
Today’s workout will challenge your muscular endurance and ability to sustain rowing intervals. T2B should be done in smaller set of 5-7 reps based on ability. The rest period is just enough to shake out arm and shoulders. Scale options (100ft bear crawl)(hanging straight leg raises)(hanging knee raises) 24 minute time cap
Strength
Dumbbell Floor Press (5 Sets of 5-7 Reps)
Using neutral grip with challenging DB weight. Superset with 10 Alt DB hammer curls each side. Rest 60 seconds between sets.