Widespread CrossFit – CrossFit

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Warm-up (No Measure)

3 Rounds

20s Work/10s Rest

Single unders

Mountain Climbers

Double Under or Double Under Attempts

Russian Swings


3-5 minutes soft tissue work focusing on lats, upper back and hamstrings using foam rollers and lacrosse balls


J.M. Barbell Press (4 Sets of 10 Reps)

Doing some repetition work for the upper-body today. This movement is a hybrid of close grip press and tricep extensions. Weight should be light and reps perfect. Weight should be lighter then your close grip press.

Superset with one arm rows, resting 45 seconds between each movement

One Arm Row (4 Sets of 10 Reps)

Hold for 2 second pause at top of each rep. Weight should be light and reps perfect.


Metcon (Time)

100 Double Unders

50 Push-ups

50 Abmat Sit-ups

60 Seconds Rest

75 Double Unders

50 Walking Goblet Lunges (53, 35)

50 SDHP (53, 35)

60 Seconds Rest

50 Double Unders

50 Pull-ups

50 Hollow Rocks
You will need to be efficient with double unders and manage shoulder and abdominal fatigue by breaking up the sets before you hit failure. The 60 seconds rest is only enough to get your heart-rate down slightly. Chip away at one movement at a time! DU Scale (60-40-20)(2x Singles) 20 minute time cap

Categories: wod

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