Widespread CrossFit – CrossFit

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Warm-up (No Measure)

3 Rounds

100 Meter Run

10 Bent Over Rows

5 Shoulder Presses

5 Half Burpees

5 Hang Knee Raises


Shoulder Press (5-4-3-2-1+)

In 15 minutes build to a 1RM over 7-8 sets. The first working set of 5 reps should be at 50%, and add 10% each set. Start with 2 additional warm up sets to get to 50%. The goal is to hit a PR of 5lb, which is good for this lift.


Jones Bones (AMRAP – Rounds and Reps)

AMRAP X 12 Minutes:

10 Toes-2-Bar

10 Shoulder-2-Overhead (135, 95)

200 Meter Run
A good goal for today is to keep all of your round splits within 30 seconds of one another; to do so you need to avoid going out too hard. S2OH and T2B should be completed in no more than 2 sets. Scale option (hang knee raises)

Categories: wod

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