Widespread CrossFit – CrossFit

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Warm-up (No Measure)

2 Rounds

10 Overhead Arm Swings

10 Cross Body Arm Swings

10 Banded Pass Throughs

20 Banded Front Pull-aparts

20 Banded Overhead Pull-aparts


2 Rounds

20 Jumping Jacks

20 Alt. Plank Shoulder Taps

20 Ring Rows

10 Kettlebell Swings


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

Week 2 of decline push-ups. 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 double KB bent over rows, taking 30 seconds rest between movements. Scale options (banded resistance push-ups)(regular push-up w/ toes on ground)(elevated push-ups) Score is minimum round.

Bent Over Row (4 Sets of 10-15 Reps)

Using kettlebell in each hand with pronated (overhand) grip


Metcon (Time)

Every 4 Minutes For 4 Rounds

100 Meter Medball Run (30, 20)

10 Double KB Hang Clean + Press (53s, 35s)

20 Plate Abmat Situps (25, 15)
Look to sustain a high levels of consistent output, around 80%, for all rounds. Loading should be light and rounds should be done unbroken. Shot to get at least 60 seconds of rest before the start of the next round. The class will be split into 2 heats. Score is the slowest round.


Metcon (No Measure)

AMRAP x 7 Minutes

15 Banded Tricep Pushdowns

15 Banded Tricep Pulldowns

15 Banded Tricep Overhead Extensions
Use overhand grip on pushdowns and underhand grip on pulldowns.

Categories: wod

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