Widespread CrossFit – CrossFit


Warm-up (No Measure)

2 Rounds

5 Bent-Over Rows

5 Strict Press

5 Push Press

5 Push Jerks

20 Jumping Jacks


30 Band Pull Aparts (Front)


Push Jerk (Work Up to 1RM)

Work up to 1 rep max. Warm-up / Work up sets: 5-3-2-2-1….. We will be using percentages of this number for next few weeks. New Athletes: 5 Sets of 5 Reps working on form and consistency.


Metcon (AMRAP – Rounds and Reps)

AMRAP x 16 Minutes

400m Run

20 Push-ups
Scale up: 5/3 Ring Muscle-ups. Find a sustainable pace and hold it for each run.

Categories: wod

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