Widespread CrossFit – CrossFit

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Warm-up (No Measure)

200 meter run


Renegade Row (on each side)

Yoga Push-ups

2X Banded Pulldowns


DB Neutral Grip Floor Press (4 Sets of 8 Reps)

Today will be a superset of DB Bench and ring rows with rotation. Use 2 sets to work up to your desired weight today and then complete 4 sets of 8 reps with 30 seconds rest in between.

Ring Rows (4 Sets of 12 Reps)

Rotate Hand From Pronation to Neutral
Today will be a superset of DB Bench and ring rows with rotation. Complete 4 sets of 12 reps, moving hands from pronation (palms facing down) to neutral. Rest 30 seconds between sets.


Metcon (AMRAP – Reps)

EMOM X 12 mintes

ODD Minutes: 5 Handstand Push-ups

EVEN Minutes: 30 Seconds of Double Unders
The purpose of today’s work is both skill and volume accumulation without hitting failure. Accumulate as many repetitions each minute as you can. Plan on working between 30 and 40 seconds to allow enough rest for the next movement. Scale Option (Abmat HSPU)(Seated Dumbbell Press)(Double Under Attempts)


Metcon (Time)



DB Hammer Curls (35, 20)
Finish with some additional “Murph”prep work, focus on local fatigue work for the shoulders, triceps, and biceps. Try to complete in no more than two sets. 7 Minute Time Cap


Metcon (No Measure)

3 Rounds

20 Dumbbell Shrugs

Dumbbells in front and explosive reps

Categories: wod

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