Widespread CrossFit – CrossFit


Warm-up (No Measure)

KB Tabata

30 Sec Work, 15 Sec Rest

Left Arm Russian Swings

Right Arm Russian Swings

Sumo Squats

Left Arm Push Presses

Right Arm Push Presses

Sumo Deadlift High Pulls


Floor Press (5 Sets of 5 Reps)

Take a couple warm-up sets before first “working set”. Increasing weight each set. Take about 90 seconds rest between sets. One partner will lift, other will spot.


Metcon (No Measure)

EMOM x 20 Minutes

Minute 1: 2 Rope Climb

Minute 2: 8/5 Handstand Push-ups

Minute 3: 12 Hollow Rocks W Stick

Minute 4: 15 Goblet Squats (53, 35)

Minute 5: 12 Burpees
Rx+:(Legless) (Strict HSPU) (10 Alt. Pistols) Gymnastics EMOM today. The intent of workout is gymnastics practice while heart-rate is slightly elevated. Each movement should take about 30 second to complete.

Categories: wod

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