Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
With Partner Complete
800 Meter Row
Then Solo
2 Rounds
2 Elbow-2-Ankle Lunges Each Side
30 Jumping Jacks
5 Half Burpees
10 Banded Curls-2-Press
Weightlifting
Dumbbell Chest Press (4 Sets of 10-15 Reps)
Using DBs for floor press today, start with neutral grip at bottom and rotate to overhead grip at top of each rep. Pick a weight and number of reps that will challenge you for all 4 sets. Keep use weight for all sets. Superset with 10-15 Double KB Hammer Curls. Take 60-90 seconds rest between sets.
Metcon
Metcon (4 Rounds for time)
Every 5 Minutes For 4 Rounds
15/12 Calorie Row
30 DB Hang Power Snatches (50,35)
15 Toes-2-Bar
Look to sustain a high output for all rounds, like 80-85%. Snatch weight should allow you to go unbroken. T2B or scale option should be capable of being completed in 3 sets max. Scale appropriately so you have at least 60 seconds rest each round. Keeping track of all splits for your score today.
Strength
Metcon (No Measure)
3 Minutes Max Reps Banded Triceps Pushdowns
3 Minutes Max Reps Banded Lat Pulldowns
Use either red or black band.