Widespread CrossFit – CrossFit

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Warm-up (No Measure)

20 Front Banded Pull-Aparts

20 Overhead Banded Pull-Aparts

20 Bent Over Pulldowns

20 Side External Rotations (Total)

20 Push-ups

20 Renegade Rows

20 Alt DB One Arm Push Presses

20 Situps


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

Second week of our upper-body rep work. Close grip floor press (inside shoulder width) starting off around 60% of 1RM. Superset with 3-5 close grip chin-ups (reverse grip and inside shoulder width). Partner up so you have a spotter each round.


Metcon (Time)

100 Hand Release Push-ups

100 DB Renegade Rows (50s, 35s)

100 Alt. One Arm DB Push Press (50s, 35s)

100 Abmat Sit-ups
Today’s we are testing your muscle endurance. Break up reps sets you have too, dont go to failure. This will done at a slower pace, around 70-75%. 18 minute time cap.


Metcon (No Measure)

3 Rounds

25 Hollow Rocks

25 Supermans

Categories: wod

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