Widespread CrossFit – CrossFit

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Warm-up (No Measure)


Strict Press

Barbell Rows

Barbell Curls

100 meter run between rounds


Shoulder Press (5-4-3-2-1-1-1)

Take 15 minutes to work up to a 1RM or heavy single, resting 90 seconds – 2 minutes between sets. Goal is to beat previous 1RM by 5 pounds.


Strict Cindy (AMRAP – Rounds and Reps)

AMRAP X 20 Minutes

5 Strict Pull-ups

10 Push-ups

15 Air Squats
New benchmark workout – a variation of Cindy. Focus on maintaining a consistent effort of 75-80%. Break pull ups and push ups into smaller sets with smaller rests to maintain a consistent pace.

Categories: wod

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