Widespread CrossFit – CrossFit

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Warm-up (No Measure)

2 Rounds

5 Yoga Push-ups

10 Slow Banded Front Pull-aparts

10 Scorpions

10 Slow Banded Overhead Pull-aparts

10 Reveres Lunges

10 Slow Banded Front Pull-aparts

5 Yoga Push-ups


Close Grip Floor Press (12 Minutes to Work Up To 1RM)

Today we are building to a 1RM or heavy single followed by a drop set. Have a plan and make smart jumps in weight to beat your previous max by 5#s. This narrow grip will target your chest and triceps, minimizing stress on the shoulders.

Close Grip Floor Press (1 Max Set @ 75% of 1RM)

After you have established your 1RM take 75% of that number and perform 1 set of max reps


Metcon (Time)

10 Rounds

30 Double Unders

5/3 Strict Chin-ups
Today is intended to be a sprint, 95-100% effort. You’ll likely be able to go faster on this one then you think. Chin-ups should be able to be completed fast and unbroken, scale as needed. Scale options: (8 Banded Strict Chin-ups)((8 Ring Curls) 11 minute time cap.

Categories: wod

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