Widespread CrossFit – CrossFit

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Warm-up (No Measure)

2 Rounds

20 Seconds Work/10 Seconds Rest

One Arm KB Swing (R)

Orm Arm KB Swing (L)

One Arm KB Push Press (R)

One Arm KB Push Press (L)

One Arm KB Row (R)

One Arm KB Row (L)

Lateral Burpee over the KB

Goblet Reverse Lunge (R)

Goblet Reverse Lunge (L)

KB Weighted Situps


Metcon (No Measure)

EMOM X 10 Minutes

EVEN: 10 Alternating DB Bent Over Rows + 20 Banded Front Pull-aparts

ODD Minutes: 30 seconds Handstand Hold or Hollow Hold


Metcon (No Measure)

EMOM X 10 Minutes

EVEN Minutes: 2 Rope Climbs

ODD Minutes: 20 Russian KBS (70, 53)
Today’s EMOM will challenge you from head to toe, but ALL sets should be manageable and you should have enough time to recover between efforts. Effort today is around 85%. RX+ (Legless) RC scale (3 Strict Pull-ups / RC) (5 Strict Band Pull-ups / RC)(8 Ring Rows / RC)


Metcon (No Measure)

75 Single Arm Overhead Banded Tricep Extension Each

Categories: wod

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