Widespread CrossFit – CrossFit

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Warm-up (No Measure)

2 Rounds

200 Meter Run

10 Scorpions

10 Prone Swimmers

10 Yoga Push-ups

20 Banded Overhead Pull-Aparts


Metcon (Weight)

4 Rounds

6 Close Grip Floor Presses

12 One Arm DB Bent Over Rows Each

25 Banded Tricep Pushdowns
Little different format today for muscular hypertrophy (growth). We will be performing 3 movements in a row, then take 2 minutes rest at end of each round. Floor press weight should be challenging, like 75-85% and you will keep same weight for all rounds. You should be close to failure be the end of the round. Your score will be your close grip floor press weight.


Metcon (AMRAP – Rounds and Reps)

AMRAP x 14 Minutes

10 Pull-ups

10 Box Jumps (24, 20)

200 Meter Run
Pacing should be 75% for all rounds, which meaning there is little to no drop-off in output from first to last round. Pull-ups or scale option should be capable of being done unbroken. Scale option (kipping banded)(kipping strict)(ring rows)

Categories: wod

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