Widespread CrossFit – CrossFit


Warm-up (No Measure)

200 Speed Steps


5 KB Push Press Each

15 Banded Overhead Pull-Aparts

10 Russian KBS

15 Banded Front Pull-Aparts

10 Sumo Deadlift High Pulls

15 Banded Overhead Pull-Aparts

10 American KBS

10 Sumo Deadlift High Pulls
On speed steps only count right leg.


Shoulder Press (5 Sets of 5 Reps)

Using dumbbells or kettlebells from a standing position. Keep same weight for all sets, Weight should be challenging but all sets unbroken. Superset with 10 double dumbbell tricep extensions. 60 seconds rest between sets.


Metcon (Time)

3 Rounds

20 KB Swings (53, 35)

20 Burpees

5 Minutes Rest

3 Rounds

20 Sumo Deadlift High Pulls (53, 35)

20 Box Jump (24, 20)
Each workout is intended to be high-threshold, 90% effort. Weight should be light so you should be able to move quickly with limited rest. 20 minute time cap.

Categories: wod

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