Widespread CrossFit – CrossFit

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Warm-up (No Measure)

2 Rounds

30 Jumping Jacks

8 Yoga Push-ups

8 Bent Over Rows

8 Sumo Deadlift High Pulls

8 Push Presses

8 Bent Over Rows (supinated grip)

8 Barbell Curls


Floor Press (Work Up To 1RM)

In 15 minutes work up to a 1RM or heavy single floor press. Start with a light set of 5 reps and gradually reduce reps to singles as weight increases. Rest 2 minutes between heavy singles. Make sure you have a spotter in place for heavy singles.


Heart Breaker (AMRAP – Reps)

AMRAP X 8 minutes

15 Push Press (115, 75)

15 Sumo Deadlift High Pull (115, 75)
Shot to complete this workout around 80% effort/intensity. Pace yourself on the first couple of rounds to leave some gas and manage should fatigue. Weight should be light enough that you can complete reps in 3 sets or less.


Metcon (No Measure)

8 Rounds

20s work/10s rest

Banded Overhead Pull-Aparts

Wheels On The Bus
Use a red band for pull aparts and 15-25lb plate for WOTB.

Categories: wod

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