Widespread CrossFit – CrossFit

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Warm-up (No Measure)

500m Row


3 Rounds

5 Russian KB Swings

10 Alternating KB Push Press (5 each arm)

5 Hanging Knee Raises


Metcon (No Measure)

EMOM X 8 Minutes

Odd: 5-7 Hand Stand Push Ups

Even: 5-7 Inverted Rows
Athlete’s choice whether Kipping or Strict HSPU. Reduce range of motion with AbMats if needed. HSPU Scale Options (30 Second Hand Stand Hold)(Seated DB Presses).


Metcon (AMRAP – Rounds and Reps)

AMRAP X 15 Minutes

300 Meter Row or 200m Meter Run

20 KBS (53, 35)

10 Toes 2 Bar
Today we are looking at 75% effort for all rounds. KB weight choices should be light and allow for KB swings to be done in no more than 2 sets. This workout is intended to be slower so work on breathing and pacing.


Metcon (No Measure)

3 Rounds

15 DB Rollback Tricep Extensions

30 Banded Pull-aparts

Categories: wod

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