Widespread CrossFit – CrossFit

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Warm-up (No Measure)

3 Rounds

1 Minute Jump Rope

50 Foot Bear Crawl

10 KB Sumo Deadlifts

10 Russian KB Swings


2 Rounds

5 Bent Over Rows

5 Strict press

5 Push press


Shoulder Press (3 Reps Every 2 Minutes For 5 Rounds)

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

Take 3 warm-up / work up sets to build to 70-75% of 1RM or 5% heavier than last week. Be fast and explosive on each rep without sacrificing your form. Superset with 10 double DB bent over rows.


Metcon (AMRAP – Reps)

4 Rounds

40 Seconds On, 20 Seconds Off

Wall Balls (20, 14)

Hand Release Push-ups

Sumo Deadlift High Pulls (75, 55)

Russian Twists (45, 25)
Today’s interval work is about sustaining your output for 40 seconds and all rounds, think 75% effort. Be smart on your how you break your sets for movements like push-ups which challenges muscle endurance vs. wall ball which challenges aerobic endurance. The russian twists are counted as L+R= 1 rep. Your score is total completed reps.

Scale option (hand release knee pushups)


Metcon (No Measure)

100 Banded Hammer Curls
Use red bands and complete in as few sets as possible.

Categories: wod

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