Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
20 Jumping Jacks
20 Skip Jacks
5 Inchworm Push-ups
5 Thoracic Rotations Each Side
Then
3 Rounds
5 One Arm KB Push Presses Each
5 One Arm KB Bent Over Rows Each
5 Russian KB Swings
5 American KB Swings
Strength
Split Stance Landmine Press (4 Sets of 6-8 Reps)
For today’s push pull combo you are alternating between landmines presses and one arm DB rows. Weight and sets should be challenging but executed with perfect form. Rest 30 seconds after after each movement. Your score is the minimum number of reps.
One Arm Row (4 Sets of 8-10 Reps)
Kettlebell starts in neutral grip rotating to overhead grip at top of each rep. Complete all 8-10 reps on one side before switching. Use rig as support.
Metcon
Metcon (Time)
5 Rounds
21 Abmat Sit-ups
15 KBS (53, 35)
9 Burpees
60 Seconds Rest
Find a challenging pace and sustaining it. During rest period focus on slowing HR and breathing, dont expect full recovery. 20 minute time cap.
Strength
Metcon (No Measure)
3 Rounds
15 Bent Over Lateral Raises
15 Banded Pushdowns
Use frational plates for lateral raises and red or black band for pushdowns.
