Widespread CrossFit – CrossFit

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Warm-up (No Measure)

2 Rounds

20 Jumping Jacks

5 Yoga Push-ups

20 Deadbugs

15 Barbell Bent Over Rows

10 Ring Rows


Close Grip Floor Press (5-4-3-2-1-1-1)

In 15 minutes work up to a 1RM or heavy single close grip floor press. Start with larger sets of light/moderate weight and work to heavy singles. Take 2 minutes rest between heavy singles and make sure you have a spotter in place.


Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 Minutes

200 Meter Run

2 Rope Climbs

20 Barbell Rows (95, 65)
Today’s AMRAP should be done at 75% effort throughout the entire workout. Choose a lighter weight for the barbell row, something you do 20 reps in 2-3 sets max. The run will be a good opportunity to rest your grip and shake out the arms. Focus on efficient foot turnover and recovery breathing during the run. Scale options (2 Ropes Pulls)(5/3 Chin-ups Total)(7/5 Banded Strict Chin-ups Total)(10 Ring Rows)


Metcon (No Measure)

3 Rounds

12 Side Plate Raises

12 Front Plate Raises

12 Rear Plate Bent Over Raises
Use fractional plates and controlled movement.

Categories: wod

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