Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
40 Jumping Jacks
20 Banded Front Pull-aparts
20 Banded Overhead Pull-aparts
10 Yoga Push-ups
10 Thoracic Rotations Each Side
Then
2 Rounds
10 Romanian Deadlifts
10 Hang Power Cleans
10 Ring Rows
Weightlifting
Close Grip Floor Press (4 Reps Every 2 Minutes For 7 Rounds)
Targeting the chest and triceps with a close grip floor press. Build to a heavy 4 reps in 7 sets or 15 minutes. Shot for 80-85% of 1RM.
Metcon
Metcon (Time)
40-30-20-10
DB Hang Power Cleans (35s, 20s)
Push-ups
4-3-2-1
Legless Rope Climbs
Today’s piece will test your muscle endurance. Break up work before it’s needed to manage output, 80% and avoid excessive fatigue. 20 minute time cap. Scale option (16-12-8-4 strict pull-ups)(20-15-10-5 banded strict)(20-15-10-5 ring rows)(elevated pushups)
Strength
Metcon (No Measure)
4 Rounds
15 Double DB Hammer Curls
15 Double Crunches
