Widespread CrossFit – CrossFit

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Warm-up (No Measure)

2 Rounds

20 Banded Front Pull-aparts

20 Banded Overhead Pull-aparts

5 Thoracic Rotations Each Side

5 Inchworm Push-ups

20 Alt. Plank Shoulder Taps

40 Jumping Jacks


3 Rounds

5 Single Arm KB Push Presses

5 Single Arm KB Bent Over Rows

10 Russian KB Swings


Push Press (Work Up ‘to Heavy Single)

In 15 minutes or 10 sets build to a 1RM or heavy single, adding weight each set. Warm-up / work up sets should look like 3-3-2-2-1-1-1-1..


Metcon (No Measure)

AMRAP x 15 Minutes

20 KB Swings (53, 35)

10 Single Arm KB Push Press Each Arm

10 Single Arm KB Bent Over Rows Each Arm

2 Turkish Get-ups Each Arm
Today’s workout is training your ability to maintain proper posture when heart-rate is elevated and fatigue sets in. Complete all movements with one kettlebell. Use a KB that will allow you to keep output high, around 80% effort. Work through movements with intensity, only resting between rounds. The TGU will be the limiting movement weight wise.

Categories: wod

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