Widespread CrossFit – CrossFit

View Public Whiteboard


Warm-up (No Measure)

400 Meter Run

3 rounds of:

8 Bent-over Rows (pronated grip)


8 Push Press

8 Bent-over Rows (supinated grip)

8 Barbell Curls

15 Banded pull-aparts

15 Banded Pushdowns


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

In 15 minutes work up to a 1RM or heavy single floor press (neutral grip). 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.


Heart Breaker (AMRAP – Reps)

AMRAP X 8 minutes

15 Push Press (115, 75)

15 SDHP (115, 75)
Effort today should be around 80%. This is a simple couplet but the risk of redlining early is high. Be sure to pace yourself early on and then go for broke in last minute. SDHP should be completed in 2 sets. Push Press should be completed unbroken as long as possible to decrease the number of times the bar has to be cleaned to the shoulders.

L3: (95, 65)

L2: (75, 55)

L1: (65, 45)


Metcon (No Measure)


8 Rounds

20 Second On/10 Seconds Off

Banded pull-aparts

Wheels on the Bus

Categories: wod

Previous Post:


Next Post: