Widespread CrossFit – CrossFit


Warm-up (No Measure)

500m Row or Foam Roll Lats x 10 Passes each

Then W/ Barbell and Band

2 Rounds

7 Bent Over Rows

7 Strict Press

10 Banded Pushdowns

7 Push-ups


Shoulder Press (12 Minutes To Work Up To Heavy Triple or 3RM)

Take 7-9 sets to work up, increasing weight each. Take 60-90 seconds rest between sets. Shot to match or beat current 3RM by 5lbs.


Metcon (Time)

3 Rope Climbs

21 Burpees

21 KBS (53, 35)

3 Rope Climbs

15 Burpees

15 KBS

3 Rope Climbs

9 Burpees

Stay away from grip fatigue by breaking up reps however. KBS should be light. RC Scale: (21-15-9 Pull-ups)(21-15-9 Bar Pullups) Focus on exhaling on the floor with burpees to sustain consistent heart-rate.

Categories: wod

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