Widespread CrossFit – CrossFit

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Warm-up (No Measure)

2 Rounds

50 Jumping Jacks

8 Bent-over Rows

8 Muscle Cleans

8 Shoulder Press

8 Thrusters

8 Barbell Curls

15 Banded Pull-aparts
First round overhead pull aparts, second round front.


Handstand Push-ups (5-7 Reps Every 90 Seconds For 6 Rounds)

The purpose of today’s strength work is twofold: improve HSPU skill and capacity. You should work within your ability and not hit failure today.

Superset each set with 15 banded face pull aparts.

Rx+: 5 Strict HSPUs

Rx: 2 Strict + 3 Kipping

L5: 5 Kipping

L4: 5 (1) Abmat Kipping

L3: 5 (2) Abmat Strict

L2: 7 DB Shoulder Press

L2: 7 Push-ups

L1: 7 Elevated Push-ups


Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 Minutes

40 Double Unders

30 Walking Lunges

20 Alt Dumbbell Renegade Rows (35, 20)

10 Toes-2-Bar
Much like last Friday’s metcon we are working the strength endurance of the upper-back, core, shoulders. You should be able to work without having to rest excessively today. Shoot for a sustainable 75% effort/pace. Scale option (20 DUs)(60 Singles)(5/3 Bar Muscle Ups)(Knee Raises)

Categories: wod

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