Widespread CrossFit – CrossFit

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Warm-up (No Measure)

20 Wall Slides

20 Hollow Rocks

20 Alt Plank Shoulder taps

20 Banded Pass Thru


3 Rounds

30 Jumping Jacks

3 Shoulder Presses

3 Push Presses

3 Push Jerks


Push Press + Push Jerk (1+1 Reps Every 60 Seconds For 8 Rounds)

Some dynamic effort work with an upper body complex. Weight will be at 75-80%.

Weight should be challenge but not enough to compromise form.


Metcon (No Measure)

4 Rounds

15 DB Roll Back Tricep Extensions

10 Inverted Rows

40 Seconds Weighted Elbow Plank

20 Banded Face-pulls
Reverse (supinated) grip on rows. Increase weight on plank each round. Use black band on face pulls. Rest as needed between rounds.

Categories: wod

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