Widespread CrossFit – CrossFit

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Warm-up (No Measure)

2 Rounds

10 Overhead & Back Arm Swings

10 Across & Back Arm Swings

10 Birddogs

10 Deadbugs

5 Yoga Push-ups


2 Rounds:

8 Bent Over Rows

8 Hang Muscle Cleans

8 Strict Presses

8 Push Presses


Shoulder Press (3 Reps Every 2 Minutes For 6 Rounds)

This is our first week of dynamic work with the shoulder press.

Take 3 warm-up / work up sets to build to 65-70% of 1RM. Be fast and explosive on each rep without sacrificing your form. Superset with 10 Double DB bent over rows.


Metcon (AMRAP – Rounds and Reps)

AMRAP x 14 Minutes

5/3 Strict Chin-ups

10 Burpees

100 Ft. One Arm OH KB Carry (50 ft. each)

100 Meter Run
Pick a scale option for the chin-ups so you can go unbroken. On the burpees is when you can push the intensity and save some time. The overhead carries should be done at a slow and controlled pace throughout. Athlete picks weight for OH carry. Scale options (5 bar chin-ups)(ring curls)(front rack carry)


Metcon (No Measure)

3 Rounds

15 Double DB Elbows Out Tricep Extensions

30 Hollow Rocks

Categories: wod

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