Widespread CrossFit – CrossFit

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Warm-up (No Measure)

200 Meter Run

3 Rounds

10 Banded Good Mornings

5 KB Swings

5 DB Push Press (each arm)

5 DB Bent Over Row (each arm)

10 Ring Rows


1-Arm KB Rows (4 Sets of 8 Reps)

Final week of pull-up strength work. Each rep should be slow and controlled and will start with palm facing backwards and rotating to neutral AND include a 1 second pause at top of each rep. Focus on perfect form. Superset with 20 Banded Face Pull Apart. Rest 60-90 seconds between sets.


Metcon (Calories)

EMOM X 20 Minutes

Minute 1: 10/6 Strict Pull Ups

Minute 2: 15 DB Push Press (50, 35)

Minute 3: Max Calories in 40 seconds

Minute 4: Rest
Looking for 30-40 seconds for work each minute at 80% effort. DB Push Presses are done with a neutral grip (palms facing in) and a weight that is challenging but can be done unbroken. Scale Option (Banded Strict Pull Ups)


Metcon (No Measure)

3 Rounds RKC Plank

10 sec Right Side Plank + 10 Sec Elbow Plank + 10 sec Left Side Plank

Rest 60 seconds between rounds

Categories: wod

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