Widespread CrossFit – CrossFit

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Warm-up (No Measure)

2 Rounds

40 Jumping Jacks

5 Inchworm Push-ups

20 Banded Front Pull Aparts

20 Alt. Plank Shoulder Taps

5 Burpees


Close Grip Floor Press (5 Reps Every 90 Seconds For 5 Rounds)

Final week of submax work with close grip floor press. Weight today will be 75-80% of 1RM. Weight should be slightly more challenging this week but execution should be perfect.


Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 Minutes

10 Toes-2-Bar

15 Push-ups

200 Meter Run
Keep a pace you can sustain for the entire 15 minutes – break push-ups early. Scale option (hanging straight leg raises)(hanging knee raises)(elevated push-ups)(250m row)


Metcon (No Measure)

AMRAP x 5 Minutes

10 Banded Face Pulls

10 Banded Tricep Pushdowns
Use either black and red band.

Categories: wod

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