Widespread CrossFit – CrossFit

View Public Whiteboard


Warm-up (No Measure)

200 Meter Row

50 Jumping Jacks


2 Rounds

7 Romanian Deadlift

7 Shoulder Presses

7 Ring Rows

10 Banded Pull Aparts (1 round overhead, 1 round front)

10 Banded Good Mornings
Half class start with row and other half on Jumping Jacks.


Close Grip Floor Press (5 Reps Every 90 Seconds For 5 Rounds)

Weight today will be 70% of 1RM for all rounds. Take 3 sets to warm up to workout weight. Grip today is inside shoulder width (half hand on rough part of barbell, half on smooth). Make sure you have a spotter in place.


Metcon (AMRAP – Rounds and Reps)

AMRAP X 15 Minutes

5 Handstand Push-ups

10 Burpee Pull-ups

20/15 Calorie Row
Today‚Äôs we are looking for a slower, more consistent pace of 75 – 80% effort. Be sure to break them up into small sets so don’t hit failure. Burpee pullups will probably be more like a jumping pullups for some athletes. Work to keep splits within 30-60 second of each other. Scale Option (HSPU with AdMats(s))(10 DB Push Press). Rx+:(Strict HSPU)


Metcon (No Measure)

3 Rounds

20 Banded Pulldowns

20 Banded Face pull-aparts

20 Banded Overhead pull-aprts

Categories: wod

Previous Post:


Next Post: