Widespread CrossFit – CrossFit

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Warm-up (No Measure)

50 Jumping Jacks

Then 2 Rounds

10 Around The Worlds

7 Ring Rows

7 Shoulder Press

7 Push Press

7 Barbell Rows

7 Barbell Curls


Push Jerk (3 Reps Every 60 Seconds for 6 Rounds)

First of three weeks focusing on Push Jerk. Working from the rack today. Weight should be 70% of 1RM. Keep same weight for all sets. The goal is to be efficient/fast today. Reset on each rep (not done touch and go). Scale Option Push Press 5×5, Light to Moderate Weight.


Metcon (Time)

Every 4 Minutes for 4 Rounds

12 C2B Pull-ups

400 Meter Run
Effort should be 80%. You should have 60 seconds of rest after each round. If not, you need to scale. C2B should be able to be done unbroken. C2B scale (kipping chin over bar, Jumping C2B, ring rows). Score will be your slowest split.


Metcon (No Measure)

3 Rounds

10 Lateral Raise

10 Front Raise

10 Cuban Press

10 DB Hammer Curls
Keep weight light! 5 or 2.5 lbs for first three movements and 10 or 20 lbs for hammer curls

Categories: wod

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