Widespread CrossFit – CrossFit


Warm-up (No Measure)

2 Rounds

250m Row

5 Burpees

10 Push Press

10 Bent Over Rows

10 Reverse Lunges


Pull-ups (6 Sets of 3-5 Reps)

RX+: weighted pull-ups. sets 1-2 wide overhand grip, sets 3-4 sets standard, sets 5-6 narrow chin-up grip. 2 second negative on each rep. Scale options: partner assisted or bar pull-ups. 90-2 min rest between sets.


Row Push (Time)

1000m Row

100 Push Press (75, 55)
Weight should be light. Shoot for big sets. 12 minute time cap.

Categories: wod

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