Widespread CrossFit – CrossFit

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Warm-up (No Measure)

2 Rounds

20 Jumping Jacks

5 Shoulder Press

20 Banded Pull-Aparts

5 Push Press

10 Banded Pass-Thru

5 Push Jerk

20 Banded Pull-Aparts


Push Jerk (15 Minutes To Work To 1RM)

Take 15 minutes or 7-9 sets to build to a 1RM or heavy single. Warm-up / work up sets should like something like 5,4,3,2,2,1+. Take 90 seconds to 2 minutes rest between sets. Be ok with dropping bar from overhead when weight gets heavy.


Metcon (Time)

Every 3 Minutes For 5 Rounds

10 C2B Pull-ups

15 Push-ups

45 Double Unders
Today’s workout will test your local muscle endurance.

Be smart with weights and scaling movements as you should not be hitting failure on any of these rounds. Pullups should be completed in 2 sets max. Scale options (kipping)(banded kipping)(jumping chest-2-bar)(jumping)(ring rows)(elevated push-ups)(25 DUs)(80 Singles) Score is slowest split.

Categories: wod

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