Widespread CrossFit – CrossFit

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Warm-up (No Measure)

30 Jumping Jacks

15 Double DB Bent Over Rows

30 Banded Overhead Pull-Aparts

15 Double DB Hammer Curls

30 Banded Triceps Pushdowns

15 Double DB Hang Power Cleans

30 Banded Front Pull-Aparts

15 Push-ups

30 Jumping Jacks


Chin-ups (Work Up To Heavy 3 Reps)

In 6 sets finding a 3RM close grip chin up. Rest 90 seconds between sets. Grip should be inside shoulder width.

Scale options (6 x 3 bodyweight)(6 x 5 partner assisted or banded)


Metcon (Time)


DB Hang Power Cleans (50, 35)

Push-ups (on dumbbells)



DB Floor Press (50, 35)

Ring Rows
Complete these reps as fast as possible WITH perfect form. Weight should be challenging but should be able to do sets of 7-10 reps. Push-ups and floor press will be using a neutral grip. Use barbell for Hang Power Cleans (135, 95) if needed due to size size and have half of class start on first workout, other on second. 18 minute time cap.

Categories: wod

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