Widespread CrossFit – CrossFit


Warm-up (No Measure)

2 Rounds

5 KB Push Press Each

5 Single Arm Russian Swing Each

5 KB Windmills Each

5 Goblet Reverse Lunge Each

5 Burpees

30 Second Rest Between Rounds


Lacrosse Ball: 30sec on each of the following:

– Pecs

– Scapular

– Triceps


Shoulder Press (15 Minutes To Work To 3RM or Heavy Triple)

Take about 8 sets, with 60-90 second rest between. Take small jumps in weight. Newer athletes: 5×5 light weight, technique focus. Keep your core engaged/ribs down and glutes squeezed.


Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 Minutes

10 KBS (53, 35)

10 Wallballs (20, 14)
KB weight should be light. Maintain a consistent pace, roughly 75-85% of max output. KBS and wallballs should be able to be done UB for almost the entire workout. Rest should occur during transition.

Categories: wod

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