Widespread CrossFit – CrossFit

View Public Whiteboard


Warm-up (No Measure)

2 Rounds

100 Meter Run

10 Ring Rows

5 Shoulder Presses

5 Push Presses

3 Burpees

3 Box Jumps

3 Burpee Box Jumps


Rope Climb (5 Sets of 1-2 Reps)

Today our strength work consists of upper-body pulling and pushing work with some higher-skill movements. Make sure you choose the option that best aligns with your ability. Alternate between rope climbs and dips. Take 30-45 seconds rest between movements.

RX (legless rope climbs) RX+ (L-sit rope climbs) Scale option (1-2 rope climbs w/ feet)(3 rope pulls)(10 Ring Curls)

Dips (5 Sets of 8-10 Reps)

RX (strict ring dips) RX+ (1-3 strict muscle ups) Scale option (bar/box dips)


Nutshell (Time)

25 Burpee Box Jumps (24, 20)

50 Shoulder-2-Overhead (135, 95)

25 Burpee Box Jumps
This metcon will challenge your pacing ability. Todays workout is more of a controlled/steady pace than yesterday. Weight for S2OH should be light enough to do sets of 8-10 reps. 14 minute time cap.

L3: (115, 75)

L2: (95, 65)

L1: (65, 45)


Metcon (No Measure)

3 Rounds

10 Lateral Raises

10 Front Raises

10 90 Degree Rotations
Use 2.5lb or 5lb plates, nothing heavier. Take 60 seconds rest between rounds.

Categories: wod

Previous Post:


Next Post: