Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
5 Banded Pass Throughs
10 Banded Overhead Pull-aparts
10 Banded Frot Pull-aparts
Then
2 Rounds
20 Jumping Jacks
20 Skip Jacks
20 Medball Plank Pull Throughs
5 Yoga Push-ups
Weightlifting
Dumbbell Floor Press (5 Sets of 10-12 Reps)
All sets should be challenging. Do 1-2 additional warm up sets to work up weight than eep same weight for 5 sets. Superset with rows, taking 30 seconds rest between movements.
One Arm Row (5 Sets of 10-12 Reps Each Arm)
All sets should be challenging. Do 1-2 additional warm up sets to work up weight than keep same weight for 5 sets. Superset with presses, taking 30 seconds rest between movements. Use kettlebells or dumbbells and brace other hand on rig or box
Metcon
Metcon (Time)
4 Rounds
15 Calorie Row
15 Toes-2-Bar
15 DB Push Press (50, 35)
60 Seconds Rest
Today’s workout is about maintaining a slower but consistent pace/effort of 70-75%. Start slower and adjust. Should be able to complete toes-2-bar or scale option in 2-3 sets max. 17 Minute time cap.