Widespread CrossFit – CrossFit

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Warm-up (No Measure)

2 Rounds

30 Jumping Jacks

5 Inchworm Pushups

10 Overhead Banded Pull-aparts

20 Russian Kettlebell Swings

10 Front Banded Pull-aparts

10 Shoulder Taps Each Side


Shoulder Press (12 Minutes To Work Up Heavy Single or 1RM)

From the rack take 8-10 sets to build to a 1RM. Warm-up/work set: 5-3-2-2-1…. Try to beat your previous max by 5lbs.


Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 Minutes

2/1 Rope Climbs

5/3 Ring Muscle-ups

50 Double Unders
Pacing today should be around 75-80%. Expect your pace on RCs and MUs to slow down as you get into workout. You will need to be efficient and relaxed on the double unders to not fatigue the shoulders any more. Scale options: RC (6 strict Pullups)(12 ring rows) MUs (10 Ring Dips)(20 Box Dips) DU: (30 DUs)(100 Singles)


Metcon (No Measure)

3 Rounds

15 Banded Lat Pull Downs

15 Medball Russian Twists Each Side

Categories: wod

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