Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
20 Seconds Work/10 Seconds Rest
One Arm KB Swing (R)
Orm Arm KB Swing (L)
One Arm KB Push Press (R)
One Arm KB Push Press (L)
One Arm KB Row (R)
One Arm KB Row (L)
Lateral Burpee over the KB
Goblet Reverse Lunge (R)
Goblet Reverse Lunge (L)
KB Weighted Situps
Gymnastics
Metcon (No Measure)
EMOM X 10 Minutes
EVEN: 10 Alternating DB Bent Over Rows + 20 Banded Front Pull-aparts
ODD Minutes: 30 seconds Handstand Hold or Hollow Hold
Metcon
Metcon (No Measure)
EMOM X 10 Minutes
EVEN Minutes: 2 Rope Climbs
ODD Minutes: 20 Russian KBS (70, 53)
Today’s EMOM will challenge you from head to toe, but ALL sets should be manageable and you should have enough time to recover between efforts. Effort today is around 85%. RX+ (Legless) RC scale (3 Strict Pull-ups / RC) (5 Strict Band Pull-ups / RC)(8 Ring Rows / RC)
Strength
Metcon (No Measure)
75 Single Arm Overhead Banded Tricep Extension Each