Widespread CrossFit – CrossFit

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Warm-up (No Measure)

3 Rounds

20 Jumping Jacks

5 Yoga Push-ups


3 Rounds

5 Hang Muscle Cleans

5 Push Press

5 Barbell Curls

5 Bent-Over Rows


Push Press (15 Minutes To Work Up To 1RM)

Build to a max push press over the course of 8-10 sets. Have a plan in place to beat your current # by 5#s. Take 60-90 seconds between sets.

Scale option 5×5 working up to moderate weight


Metcon (No Measure)


DB Renegade Rows

DB Alt. One Arm Push Press

DB Alt Hammer Curls
Today is more of accessory work. All work is done for QUALITY, not for speed. This work is intended to tax your core, back, shoulders and triceps. Weight should be light to moderate. Use the same weight for all movements. Push presses should be with neutral grip.

Metcon (No Measure)


Banded Pushdowns

Banded Front Pull-aparts

Categories: wod

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