Widespread CrossFit – CrossFit

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Warm-up (No Measure)

2 Rounds

200 Meter Run

10 Push-ups

20 DB Renegade Rows

20 Banded Lat Pulldowns


Close Grip Floor Press (Work Up To 3RM)

Today we are spending 15 minute to build to a 3RM or heavy triple. This should take you around 6-8 sets. Your warm-up / work up sets should look something like 7-5-4-3+. Make sure you have a spotter.


AMRAP: Metcon (AMRAP – Reps)

AMRAP x 4 Minutes

DB Floor Press (50, 35)

AMRAP x 4 Minutes

Barbell Curls (45, 35)

AMRAP x 4 Minutes

Plate Russian Twists (L+R=1)(45 25)

AMRAP x 4 Minutes

Bradford Press (back + front = 1 rep) (45, 35)
Today’s metcon. is made up of four 4-minute AMRAPs with one exercise each. These can be done in the order of your choosing. You should be shooting for 50+ reps per AMRAP. Your score is total reps completed.

Categories: wod

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