Widespread CrossFit – CrossFit

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Warm-up (No Measure)

With Partner Complete

800 Meter Row

Then Solo

2 Rounds

2 Elbow-2-Ankle Lunges Each Side

30 Jumping Jacks

5 Half Burpees

10 Banded Curls-2-Press


Dumbbell Chest Press (4 Sets of 10-15 Reps)

Using DBs for floor press today, start with neutral grip at bottom and rotate to overhead grip at top of each rep. Pick a weight and number of reps that will challenge you for all 4 sets. Keep use weight for all sets. Superset with 10-15 Double KB Hammer Curls. Take 60-90 seconds rest between sets.


Metcon (4 Rounds for time)

Every 5 Minutes For 4 Rounds

15/12 Calorie Row

30 DB Hang Power Snatches (50,35)

15 Toes-2-Bar
Look to sustain a high output for all rounds, like 80-85%. Snatch weight should allow you to go unbroken. T2B or scale option should be capable of being completed in 3 sets max. Scale appropriately so you have at least 60 seconds rest each round. Keeping track of all splits for your score today.


Metcon (No Measure)

3 Minutes Max Reps Banded Triceps Pushdowns

3 Minutes Max Reps Banded Lat Pulldowns
Use either red or black band.

Categories: wod

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