Widespread CrossFit – CrossFit

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Warm-up (No Measure)

3 Rounds

100 Meter Run

5 Yoga Push-ups

5 Scorpions Each Side

15 Banded Front Pull Aparts

15 Banded Triceps Pushdowns


Close Grip Floor Press (Work Up To 1RM)

Work up to a heavy single. Warm-up / work up sets should look something like 5@50%, 4@60&, 3@70%, 2@80%, 1@90%. Rest 2 minutes between heavy singles. Make sure to have spotter in place.


Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 Minutes

10 C2B Pull-ups

20 Push Press (95, 65)

200 Meter Run
Aim for 75% effort / pace throughout this workout. Choose a lighter weight for the push press. The run will be a good opportunity to rest your grip and shoulders. Focus on efficient breathing during the run. Scale options (chin over bar kipping)(banded chin over bar kipping)(jumping chest-2-bar)(jumping chin over bar)(ring rows)

Categories: wod

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