Widespread CrossFit – CrossFit

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Warm-up (No Measure)

3 Rounds

30 Jumping Jacks

15 Banded Front Pull Aparts

5 Yoga Push-ups


Metcon (No Measure)

4 Rounds

6 Close Grip Chin-ups

12 Double DB Hammer Curls

25 Banded Facepull-Aparts
We did a similar format last week working on the triceps. Today are doing muscular hypertrophy (growth) work for the biceps. We will be performing 3 movements in a row, then take 2 minutes rest at end of each round. Movement and/or weight should be challenging. Chin ups should be inside shoulder width. Use black band for facepulls. RX+ athletes can add weight for chin-ups. Keep the same weight for all rounds. You should be close to failure by the end of the round.


Metcon (No Measure)

AMRAP x 12 Minutes

100 Ft. Overhead / Front Rack KB Carry Each Arm

15 DB Rollback Triceps Extensions

15 Banded Triceps Pushdowns

Rest 60 Seconds Between Rounds
Use a challenging load for your OH carries and rollbacks but you should still be able to go unbroken. Looking for quality reps versus score today.

Categories: wod

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