Widespread CrossFit – CrossFit

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Warm-up (No Measure)

2 Rounds

20 Jumping Jacks

10 Bent Over Rows

10 Push Presses

20 Banded Tricep Pushdowns


Pull-ups (4 Sets of 5 Reps)

Use overhead wide grip, meaning outside shoulder width. Add weight each set, working up to a heavy set of 5 reps . These should be challenging unbroken sets. Take 90 seconds rest between sets. Scale option (bodyweight)(partner assisted)


Metcon (AMRAP – Reps)

With 10 Minutes on the clock:

1 k Row

With the remaining time AMRAP:

20 Barbell Rows (95, 65)

10 Push Press (95, 65)
Dont underestimate this one. Your 1k should be a HARD pace, roughly 80%. Go light with your barbell choice and aim to complete as many reps as possible.

L3: (75, 55)

L2: (65, 45)

L1: (55, 35)


Metcon (No Measure)

3 Rounds

10 Barbell Curls

20 Banded Lat Pulldowns

Categories: wod

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