Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
While one partner roam rolls their lats other completes
40 Jumping Jacks
20 Banded Front Pull Aparts
20 Banded Overhead Pull Aparts
Then
3 Rounds
10 Partner Wallballs
10 Partner Chest Passes
Strength
Pull-ups (5 Reps Every 2 Minutes For 5 Rounds)
For upper body strength, perform 5 challenging sets of pull-ups. Scale option (Added Weight)(Bodyweight)(7 Banded Assisted)(10 Ring Rows)
Metcon
Metcon (Time)
40-30-20-10
Push-ups
Abmat Sit-ups
3x Double Unders
Today is a test of local muscle endurance. Break your sets of push-ups before you have to, don’t go to failure. Double unders are 3x the prescribed reps (120-90-60-30)Scale option (240-180-120-60) 18 minute time cap.
Strength
Metcon (No Measure)
3 Rounds
10 Double DB Hammer Curls
20 Weighted Flutter Kicks Each Leg (25, 15)