Widespread CrossFit – CrossFit

View Public Whiteboard


Warm-up (No Measure)

2 Rounds

30 Jumping Jacks

10 Overhead Banded Pull-aparts

10 Bent Over Rows

5 Push Press

5 Push Perks


3-4 minutes soft tissue work using lacrosse balls focusing on pecs, triceps, and upper back


Push Jerk (Work Up To Heavy Single or 1RM)

Take 8-10 sets to build up weight. Work up sets might look like 3-3-2-2-1-1…… Increase weight each set, only if form permits. Beginners scale to push press 5 x 5


Metcon (AMRAP – Rounds and Reps)

AMRAP x 13 Minutes

200m Medball Run (20, 14)

7 C2B Pull-ups

14 S2OH (135, 95)
Pacing will be key, to manage grip and shoulder fatigue. Pull-ups and S2OH should be done in no more then 2 sets. PU scales: (Kipping)(Jumping C2B)(Ring Rows)

Categories: wod

Previous Post:


Next Post: