Widespread CrossFit – CrossFit

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Warm-up (No Measure)

2 Rounds

20s Work/10s

Jumping Jacks

Abmat Sit-ups

Alt. Box Step-ups

Inchworm Push-ups

Banded Front Pull-aparts


Floor Press (Work Up To 1RM)

Take 15 minutes or 8-10 sets to build up to a 1RM floor press. Warm-up/work up sets should look like 5-3-2-2-1+. Shoot for 3-4 sets at 85% or above. Try to beat your previous max by 5lbs. Have a plan in place before starting.


Surprise (Time)


Push Press (135, 95)

Burpee Pull-ups
Find a challenging pace from start and do what you can to hold. Push Press should be capable of being done in 2-3 sets. 14 minutes time cap

L3: (115, 75)

L2: (95, 65)

L1: (75, 55)


Metcon (No Measure)

4 Rounds

15 Banded Overhead Tricep Extensions

15 Banded Tricep Pushdowns

Categories: wod

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