Widespread CrossFit – CrossFit

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Warm-up (No Measure)


15 Overhead & Back Arm Swings

15 Cross & Back Arm Swings

30 Jumping Jacks

10 Medball Plank Pull Throughs

5 Push-ups


3 Rounds

7 Muscle Cleans

5 Power Cleans

3 Burpees


Push-ups (4 Sets of 10-15 Reps)

Doing decline push-up today. Targeting the chest, shoulder and tricep from a slightly different angle. Feet will elevated on 45lb plate. All sets should be challenging and consistent number of reps. Superset with inverted rows, taking 30 seconds rest between movements. Scale options (banded resistance push-ups)(push-up on toes)(elevated push-ups)

Inverted Row (4 Sets of 10-15 Reps)


Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 Minutes

10 Power Cleans (115, 75)

20 Air Squats

10 Burpees

60 Seconds Rest
Today is a perfect opportunity to work on your pacing – find out what works best for you, and hold it. Try to keep each round within 15-20 seconds of each other. The 60 seconds rest will not be full recovery so pace accordingly. Weight should be light enough to go unbroken throughout.

Categories: wod

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