Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
6 Bent-over Rows
6 Push Press
6 Barbell Curls
25 Banded Pull-aparts
10 Thoracic Rotations
Weightlifting
Bent Over Row (6 Sets of 10 Reps)
Complete the first 3 sets with a overhand grip and last with a underhand grip. Weight should be light to moderate, so sets are unbroken. Use same weight for all sets.
Superset with 10 SLOW Banded Pushdowns. 60-90 seconds rest between sets
Metcon
Metcon (Time)
4 Rounds
18/15 Calorie Row
15 Box Jumps (24, 20)
12 Push Press (135, 95)
9 Pullups
60 Seconds Rest
Interval work today. The goal is to complete all sets of push press/pull-ups UB or close to it for all rounds. The rest interval will should allow you to sustain 75-80% of max effort. PU scale: (Banded Assisted)(Ring Rows) 20 minute time cap.