Widespread CrossFit – CrossFit

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Warm-up (No Measure)

2 Rounds

200 Meter Run

25 Jumping Jacks

10 Pass Throughs

10 Around The Worlds

5Yoga Push-ups

5 Hanging Knee Raises


Close Grip Floor Press (12 Minutes To Work Up To 3RM)

Build up to a heavy triple or 3RM in 6-7 sets. Warm up / work up sets: 7,5,3,3….. Make sure you have a spotter and you’re smart about how you progress. Do not fail too early.


Climb To Safety (AMRAP – Rounds and Reps)

AMRAP x 15 Minutes

400 Meter Run

2 Rope Climbs

2 Wall Walks
Effort should be around 80% today, challenging but sustainable each round. Wall walks and rope climbs should be quick so you are in and out the door fast. Scale options: RC (3/2 Strict Chin-up/RC)(4/3 Banded Strict Chin-up/RC) WW (half wall walks)(30 plank shoulder taps)

Categories: wod

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