Widespread CrossFit – CrossFit


Warm-up (No Measure)


30s of work/20s of rest

Left Arm KB Russian Swings

Right Arm KB Russian Swings

Goblet Squat

Left Arm KB Push Presses

Right Arm KB Push Presses

Sumo Deadlifts


Wall Squats

2 Sets of 10 Reps

3 seconds down, 2 seconds at bottom, 1 second up, 1 second at top

Wall Slides

2 Sets of 8 Reps


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

Shoot for 85-90% of 1RM. Newer athletes: 6 x 5 lighter weight. Focus on getting an efficient vertical, dip and drive. Reps should not be touch n go or rebounding.


Old School (Time)

40 – 30 – 20 – 10

KB Swings (53, 35)

Walking Lunges

Abmat Sit-ups

Double Unders
Break into manageable setsna and pick sustainable pace. DU scale: (1/2 DUs)(2x singles) 18 minute time cap.

Categories: wod

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