Widespread CrossFit – CrossFit

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Warm-up (No Measure)

30 Jumping Jacks

30 Banded Overhead Pull-Aparts

30 Banded Front Pull-Aparts

30 Jumping Jacks

10 Bent Over Rows

10 Shoulder Presses

10 Push Presses

10 Hanging Knee Raises

30 Jumping Jacks


Floor Press (15 Minutes To Work Up To Heavy Single or 1RM)

Take 8-10 sets and build to a 1RM floor press. Try to beat current 1RM but 5-10lbs. Warm-up/Work-up sets: 5,3,2,2,1,1,1….. Have a plan on how you are going to build up weight before starting out.


Metcon (Time)

5 Rounds

10 Toes-2-Bar

10 Shoulder-2-Overhead (135, 95)

200 Meter Run
Effort should be around 80% and each round split should be within 20 seconds of each other. Pace yourself at the start. T2B and S20H should be completed in 2 sets or less. 18 minute time cap.

RX+ (155, 105)(21/18 Cal Bike)

L3: (115, 75)

L2: (95, 65)

L1: (75,55)


Metcon (No Measure)

75 Banded Single Arm Tricep Extensions Each

75 Dumbbell Hammer Curls Each

Categories: wod

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