Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds of:
25 Jumping Jacks
6 Bent-over Rows
6 Push Press
6 Barbell Curls
25 Banded Pull-aparts
10 Thoracic Rotations, 5 each side
Then 3-Way Banded Shoulder + Lat Stretch
Weightlifting
Floor Press (5 Reps Every 90 Seconds for 5 Rounds)
The goal with today’s work is to build to a moderately heavy set, but not necessarily a max, increasing weight each set as long as feels good. We are using a medium grip today, slightly wider than shoulder width. Superset with 20 front banded pull aparts.
Metcon
Metcon (AMRAP – Reps)
3:00 of DB Renegade Rows (50s, 30s)
3:00 of Max Calories Row
3:00 of Barbell Curls (45, 35)
3:00 of Hang Muscle Cleans (45, 35)
3:00 Max 50 Ft. KB Front Rack Carry (53s, 35s)
Focus of today is accessory work for the core, back, biceps, and triceps. Looking for consistent movement for each of the 3 minute AMRAPS with limited stoppage. Score is total reps (L+R DB Renegade Row = 1 rep; Each 50 Ft of KB Front Rack Carry = 1 rep).