Widespread CrossFit – CrossFit

View Public Whiteboard



Soft tissue work: 3 minute using foam rollers and lacrosse balls, focusing on upper back and lats

Warm-up (No Measure)

2 Rounds

6 DB Bent Over Rows

6 DB Push Presses

6 DB Curls

25 Overhead Banded Pull Aparts

10 Kneeling Thoracic Rotations Each Side


Metcon (No Measure)

EMOM x 20 Minutes

Min 1: 5-7 Handstand Push-Ups

Min 2: 15 Banded Face Pulls

Min 3: 10 Alt DB Hammer Curls Each

Min 4: 15 Hollow Rocks
Today is intended to be upper-body strength work with a mix of high/low skill movements. Challenge yourself on handstand push-ups scale options. HSPU scale options: (Strict)(Strict w/ abmat)(Kipping)(Kippping w/ abmat)(DB seated shoulder presses)


Metcon (No Measure)

AMRAP x 8 Minutes

100ft OH / Front Rack KB Carries (35, 26)

60m Sled Push (45, 25)
Goal is to cover as much distance as possible in 8 minutes. Rest as needed between movements.

Carries are 50ft on each arm. Sled pushes are outside. Half the class will start on carries, other on pushes. There is no score .

Categories: wod

Previous Post:


Next Post: