Widespread CrossFit – CrossFit


Warm-up (No Measure)

2 Rounds

200m Run or 250m Row

5 Air Squats

5 Banded Shoulder Presses

5 Banded Good Mornings

5 Ring Rows / Pull-ups


3 Wall Walks


5 minutes soft tissue work: lacrosse ball focusing on pecs, triceps, and scapula


Handstand Push-ups (5 Sets of 5-10 Reps)

All about practice. RX: Kipping or strict. HSPU scale: box HSPUs, abmat HSPUs, or seated kb presses 5×5


Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
Break up reps however. Pace yourself from start. Minimum rest between movements. PU scale: bar pullups or ring rows.

Mary (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups

Categories: wod

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