Widespread CrossFit – CrossFit

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Warm-up (No Measure)

200 Meter Run


2 Rounds

30 Jumping Jacks

30 Alt Plank Shoulder Taps

6 Bent-over Rows

6 Push Press

6 Barbell Curls

25 Banded Overhead Pull-aparts


Handstand Push-ups (3-5 Reps Every 60 Seconds For 5 Rounds)

Today we are working on shoulder muscle endurance using a high skill gymnastic movement. Try to be consistent through all 5 rounds. Scale option (strict)(kipping)(abmat strict)(abmat kipping)(DB Shoulder Press)(6-8 push-ups)(8-10 box push-ups)


Metcon (Time)

21 C2B Pull-ups

300 Meter Run

15 C2B Pull-ups

200 Meter Run

9 C2B Pull-ups

100 Meter Run
Today is a fast-paced test of muscle endurance and anaerobic capacity. Pullups should be completed in 3 sets of less, scale accordingly. Scale option (300-200-100m row)(kipping chin over)(strict banded)(ring rows) 12 minute time cap


Metcon (No Measure)

100 Banded Tricep Pushdowns

100 Abmat Situps
Complete in as few sets as possible. Using red or black band.

Categories: wod

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