Widespread CrossFit – CrossFit

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Warm-up (No Measure)

200 Meter Row


3 Rounds

10 Reverse Lunges

25 Jumping Jacks

5 Yoga Push-ups

3 Shoulder Presses

3 Push Presses


Push Jerk (15 Minutes To Work Up To 1RM)

Working up to a 1RM or heavy single. Warm-up / work up sets of 4-3-3-2-2-1-1….We are going from the rack. It is OK to drop the bar from overhead when the weight gets heavy, just be save. Have a plan in mind on how you will work up the weight, before starting out. Scale option: (push press)(DB neutral grip push press)


Jones Bones (AMRAP – Rounds and Reps)

AMRAP X 12 Minutes:

10 T2B

10 S20H (135, 95)

200 Meter Run
Make it a goal to keep splits consistent, within 20-30 seconds of each other. So slower and adjust. Overall effort should be around 80% You should be able to complete T2B/S20H in 2 sets or less. Scale option (250m Row)(HangKnee Raises)


Metcon (No Measure)

3 Rounds

21 Barbell Curls

60 Seconds Rest Between
(7) 1/4 ROM + (7) 1/2 ROM + (7) Full ROM

Categories: wod

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