Widespread CrossFit – CrossFit


Warm-up (No Measure)

2 Rounds

6 Bent-over Rows

6 Push Press

6 Barbell Curls

25 Banded Pull-aparts

10 Thoracic Rotations


Bent Over Row (6 Sets of 10 Reps)

Complete the first 3 sets with a overhand grip and last with a underhand grip. Weight should be light to moderate, so sets are unbroken. Use same weight for all sets.

Superset with 10 SLOW Banded Pushdowns. 60-90 seconds rest between sets


Metcon (Time)

4 Rounds

18/15 Calorie Row

15 Box Jumps (24, 20)

12 Push Press (135, 95)

9 Pullups

60 Seconds Rest
Interval work today. The goal is to complete all sets of push press/pull-ups UB or close to it for all rounds. The rest interval will should allow you to sustain 75-80% of max effort. PU scale: (Banded Assisted)(Ring Rows) 20 minute time cap.

Categories: wod

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