Widespread CrossFit – CrossFit

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Warm-up (No Measure)

3 Rounds of

20 Seconds Work 10 Seconds Rest

Jumping Jacks

Alt. Box Step-ups

Banded Pull-aparts

Abmat Sit-ups


Floor Press (15 Minutes To Work Up To 1RM)

Build to a 1RM floor press over the course of 8-10 sets. Your warm up sets should like something like (5-4-3-2-1-1-1…) Try to beat your previous max by 5#’s and have a plan in place before starting for how you’re going to beat your old number. Rest 90 minute to 2 minutes between sets.


Metcon (No Measure)

EMOM x 20 Minutes

Minute 1: 15 Weighted Hollow Rocks (15, 10)

Minute 2: 12 Inverted Rows

Minute 3: 10 Box Jumps (24, 20)

Minute 4: 100 Foot Bear Crawl
We are working on muscle endurance today. Focus on quality reps for each interval. You should have at least 20 seconds of rest after each set. You must be able to do RX hollow rocks before adding weight.


Metcon (No Measure)

4 Rounds

15 DB Rollback Tricep Extensions

20 Second RKC Elbow Plank

Categories: wod

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