Widespread CrossFit – CrossFit

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Warm-up (No Measure)

3 Rounds

150 Meter Row

5 Inchworm Push-ups

10 Ring Rows

15 Banded Overhead Pull-Aparts


Close Grip Floor Press (6 Reps Every 90 Seconds For 4 Rounds)

First week of sub-maximal work with the close grip floor press. Weight will be 70% of 1RM for all rounds. Superset with 10 alternating DB curls each arm.


Metcon (AMRAP – Rounds and Reps)

In 20 Minutes Complete

800 Meter Medball Run (20, 14)

The With Remaining Time AMRAP

4 Handstand Push-ups

8 C2B Pull-ups

10/13 Calorie Row
Aim for 75% effort/ intensity throughout this workout. Pace yourself on the medball run, keeping your breathing under control. Shot to go unbroken on HSPU and complete pull-ups in no more than 2 sets. Scale options (Strict HSPU)(HSPU to Abmat)(8 HR Push-ups)(8 HR Knee Push-ups)(Kipping Pull-ups)(Band Kipping Pull-ups)(Jumping C2B)(Jumping)(Ring Rows)(200m Run)


Metcon (No Measure)

50 Banded Pulldowns

50 Banded Facepull-aparts

50 Banded Pull-aparts
Use red or black band

Categories: wod

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