Widespread CrossFit – CrossFit


Warm-up (No Measure)

200m Run


2 Rounds

5 Burpees

5 Shoulder Press

5 Bent Over Rows

10 Wallballs


5 Minutes Soft Tissue Work: lacrosse balls, focusing on pecs, scapula, and triceps


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

Take 6-8 set to work up, increasing weight each set. Keep reps on warmup / work up set low. Take 60-90 sec rest between sets. Newer athletes: 5 x 5 lighter weight

Bent Over Row (4 Sets of 10 Reps)

Go from rack. Weight should be light to moderate, keeping same weight for all sets.


Lungs (Time)

100 Double Unders

21 Wallballs (20, 14)

21 Burpees

75 Double Unders

15 Wallballs

15 Burpees

50 Double Unders

9 Wallballs

9 Burpees
Shoot to beat previous time. DU scale: (60-30-15)(2x Singles) 20 minute time cap.

Categories: wod

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