Widespread CrossFit – CrossFit

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Upper Body Warm-up (No Measure)

2 Rounds

6 Bent Over Rows

6 Push Presses

6 Barbell Curls

25 Overhead Banded Pull Aparts

10 Thoracic Rotations Each Side


Close Grip Floor Press (12 Minutes Work Up To Heavy Single or 1RM)

Upper body strength today. Take 7-8 sets to work up to a heavy single or new 1RM. Grip should be just inside of shoulder width and elbow in by sides. Beginner scale to 5×5 work up to light / moderate weight. Superset with 10 banded lat pulldowns.


Make My Day (Time)

Teams of 2

100 Man (Women) Makers (35, 20)

*On Top Of Every Minute Both Partners do 10 Mountain Climbers
Aerobic means strength in one movement. 1 Manmaker = pushup + left row + right row + squat clean thruster. Be smart and break up reps with partner so you can keep intensity high. Partners can do mountain climbers at same time, but cant start back on manmakers til both partners have completed 10 reps. 20 minute time cap


Metcon (No Measure)

3 Rounds

10-15 Banded Pushdowns

10 Barbell Curls w/ Shoulder Raise
Suns out guns out!

Categories: wod

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