Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2Rounds
15 Overhead & Back Arm Swings
15 Cross & Back Arm Swings
30 Jumping Jacks
10 Medball Plank Pull Throughs
5 Push-ups
Then
3 Rounds
7 Muscle Cleans
5 Power Cleans
3 Burpees
Gymnastics
Push-ups (4 Sets of 10-15 Reps)
Doing decline push-up today. Targeting the chest, shoulder and tricep from a slightly different angle. Feet will elevated on 45lb plate. All sets should be challenging and consistent number of reps. Superset with inverted rows, taking 30 seconds rest between movements. Scale options (banded resistance push-ups)(push-up on toes)(elevated push-ups)
Inverted Row (4 Sets of 10-15 Reps)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 Minutes
10 Power Cleans (115, 75)
20 Air Squats
10 Burpees
60 Seconds Rest
Today is a perfect opportunity to work on your pacing – find out what works best for you, and hold it. Try to keep each round within 15-20 seconds of each other. The 60 seconds rest will not be full recovery so pace accordingly. Weight should be light enough to go unbroken throughout.