Widespread CrossFit – CrossFit


Warm-up (No Measure)

2 Rounds

10 Air Squats

10 Band Pull-aparts (Front)

10 Bent-over Rows

10 Shoulder Press

10 Push Press

10 Bent-over Rows


Shoulder Press (15 Minutes To Work Up To 1RM)

Increase weight each success rep. Newer athletes do 5 x 5 focus on form.


Angie-ish (Time)

150 Air Squats

100 Sit-ups

75 Push-ups

50 Pull-ups
Scale movements as needed. Must all reps for first movement before moving on to next.

Categories: wod

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