Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
10-8-6-4
Strict Press
Barbell Rows
Barbell Curls
100 meter run between rounds
Weightlifting
Shoulder Press (5-4-3-2-1-1-1)
Take 15 minutes to work up to a 1RM or heavy single, resting 90 seconds – 2 minutes between sets. Goal is to beat previous 1RM by 5 pounds.
Metcon
Strict Cindy (AMRAP – Rounds and Reps)
AMRAP X 20 Minutes
5 Strict Pull-ups
10 Push-ups
15 Air Squats
New benchmark workout – a variation of Cindy. Focus on maintaining a consistent effort of 75-80%. Break pull ups and push ups into smaller sets with smaller rests to maintain a consistent pace.
