Widespread CrossFit – CrossFit

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Warm-up (No Measure)

2 Rounds

20 Jumping Jacks

20 Skip Jacks

20 Box Toe Taps

20 Banded Lat Pulldowns


3 Rounds

3 DB One Arm Hang Power Clean & Presses Each Side

5 DB One Arm Bent Over Rows

7 Box Jumps


DumbBell Shoulder Press (4 Sets of 8-12 Reps)

Using dumbbells we are targeting the shoulder and tricep front a standing position. All sets should be challenging and consistent number of reps. Superset with inverted rows, taking 30 seconds rest between movements.

Inverted Ring Rows (4 Sets of 8-12 Reps)



Categories: wod

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