Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
20 Jumping Jacks
20 Skip Jacks
5 Yoga Push-ups
10 Active Shoulder Shrugs
10 DB Bent Over Rows
10 Medball Situps (Against Wall)
Strength
Pull-ups (6 Sets of 5-7 Reps)
Accumulate as many strict pull-ups as you can in 6 sets. All sets should be challenging but consistent.Use an overhand inside shoulder width grip. Choose a rep count and scale option based on your ability. Rest 60-90 seconds between sets. Your score will be the set with minimum number of reps.
RX+: 30-40 Banded Resistant Pull-ups
RX: 30-40 Pull-ups
L2: 20-30 Banded or Partner Assisted
L1: 30-40 Ring Rows
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 9 Minutes
100 Meter Run
9 Double DB Bent Over Rows (40, 25)
9 Toes-2-Bar
It might not look like much, but it’s going to challenge your ability to maintain position and your grip. Go light enough to go unbroken on first few rounds, with strict form. Use the run as an opportunity to shake out your arms. Scale options: (hanging leg raises)(hanging knee raises)
Strength
Metcon (No Measure)
3 Rounds
10 Banded Y-T-A-T Pulls
10 DB Rollback Tricep Extensions
Use red band for Y-T-A-T pulls. DB weight should be light. Take 30 seconds rest between rounds.