Widespread CrossFit – CrossFit

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Warm-up (No Measure)

40 Single Unders

30 DB Renegade Rows (total)

20 DB Push Press

10 Push-ups or Knee Push-ups

20 DB Bent Over Rows

30 Hollow Rocks

40 Double Unders (or attempts)

5 Burpees


Floor Press (3 Reps Every 60 Seconds For 5 Rounds)

Today we will start with some light fast sets followed by a max set. For speed sets using 55% and a medium (shoulder width) grip. Scale weight if needed, to keep reps fast and explosive.

Floor Press (1 Max Rep Set)

Keeping same weight from speed set perform 1 max rep set. Because we will likely go to failure, make sure you have spotter in place.


Metcon (Time)

100 Double Unders

50 DB Renegade Rows (50, 35)

50 KB Swings (53, 35)

50 Hanging Straight Leg Raises

50 DB Push Press (50, 35)

50 Burpees

100 Double Unders
Today’s chipper is meant to be done at a moderate and consistent pace, about 75%. Pick a pace you know you can maintain and try to hold on to that pace for the entire workout. Leg raises should be above parallel. Scale options (1/2 DUs)(2x Singles)(Hang Knee Raises)


Metcon (AMRAP – Reps)

90 Seconds Max Reps Banded Underhand Grip Pushdown

90 Seconds Max Reps Banded Neutral Grip Pushdowns

90 Seconds Max Reps Banded OH Tricep Extensions
Using red or black band. Count your reps.

Score will be total reps

Categories: wod

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