Widespread CrossFit – CrossFit

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Warm-up (No Measure)

3 Rounds

20 Jumping Jacks

10 Knee Raises

5 Inch Worm Push ups

3 Shoulder Presses

3 Push Presses

3 Hang Power Cleans


Floor Press (12 Minutes To Work Up To a 1RM or Heavy Single)

Take 6-7 sets and progressively build to a 1RM with the goal of beating your previous max by 5#’s. Neutral Grip. Make sure you have a spotter in place. Scale Option do 5 x 5 increasing weight. Superset with 10 front banded pull-aparts. Take 60 seconds rest between sets.


Jones Bones (AMRAP – Rounds and Reps)

AMRAP X 12 Minutes:

10 T2B

10 S20H (135, 95)

200 Meter Run
New benchmark workout. Pace yourself early on so can keep your splits within 15 second of each other. Effort today is around 80%. Both T2B and S2OH should be capable of being done in 2 sets or less.


Metcon (No Measure)

3 Rounds

25 Banded Pushdowns

20 Alternating DB Curls

Categories: wod

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