Widespread CrossFit – CrossFit


Upper Body Warm-up (No Measure)

2 Rounds

6 Bent Over Rows

6 Push Presses

6 Barbell Curls

25 Overhead Banded Pull Aparts

10 Thoracic Rotations Each Side


Close Grip Floor Press (2-2-2 Reps Every 2 Minutes For 5 Rounds)

Cluster format meaning take 10 second rest between sets of 2 reps. Add weight each round, working up to heavy 6 reps. Shoot for 80% of 1RM CG floor press. Beginners: Do 5×5 working up to moderate weight. Superset each set with 15 front banded pull-aparts.


Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 Minutes

5 Strict Pull-ups

12 Alternating DB Snatches (50, 30)

200 Meter Run
RX+: (1 Legless Rope Climb) Looking for 12 minutes of consistent work. Use the 200m intervals as “active recovery”. DB Snatches are done open-style alternating in the air and touch n go at ground if possible. PU scale: (Strict Banded)(Ring Rows)

Categories: wod

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