Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
Tabata
3 Rounds
30 sec work, 15 sec rest
Jump Rope
Plank Transitions
Mtn Climbers
Weightlifting
Floor Press (3 Reps Every 60 Seconds For 9 Rounds)
Looking for about 60% for all sets. 1 second pause on floor.
Bent Over Row (3 Sets of 12 Reps )
Using DBs. With rotation of hands from neutral to supinated grip. Weight should be light to moderate. About 60 seconds rest between sets.
Metcon
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
RX+: Shoot to go unbroken on DUs. DU scale: 100-80-60-40-20. 12 minute time cap.