Widespread CrossFit – CrossFit

View Public Whiteboard


Warm-up (No Measure)

3 Rounds

5 Hang Muscle Cleans

5 Bent Over Rows (Overhead Grip)

5 Push Press

5 Barbell Curls

5 Bent-over rows (Reverse Grip)

5 Inchworm Push-ups


Floor Press (3 Reps Every 60 Seconds For 9 Rounds)

Weight should be at 50% for all sets. 9 speed sets, changing your grip every 3 sets from close, medium, and wide grip. All sets should be explosive, if not lower weight The purpose with all speed work is developing force, which transfers over to movements you do.


Metcon (AMRAP – Rounds and Reps)

AMRAP x 18 Minutes

500m Row or 400m Run

14 Burpees

7 Strict Pull-ups

Categories: wod

Previous Post:


Next Post: