Widespread CrossFit – CrossFit

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Warm-up (No Measure)

200 Meter Run


4 Rounds

20 Seconds On, 10 Seconds Off

Jumping Jacks

Hollow Rocks

Alt. Plank Shoulder Taps

Banded Front Pull Aparts


Metcon (Time)

10 Rounds

5 Strict Pull-ups

10 Ring Dips

15 DB Bent Over Rows (35, 20)

100 Meter Run
To get the most out of today’s workout and to finish within the time cap you need to be realistic in regards to your ability. Pick the scaling option that will allow you to go unbroken for at least the first 5 rounds. You can use whatever grip you would like for the pullups. The 100m run is done at easy pace. It will give you few seconds to shake out your arm before the next round. Scale option (banded strict)(ring rows)(box dips)(DB tricep extensions) 25 minute time cap


Metcon (No Measure)

5 Rounds

20 Banded Face Pull Aparts

20 Banded Overhead Triceps Extensions

20 Seratus Crunches (25, 15)
Use red band for pull aparts and black band for extensions.

Categories: wod

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