Widespread CrossFit – CrossFit

View Public Whiteboard


Warm-up (No Measure)

AMRAP x 4 Minutes

20 Jumping Jacks

10 Banded Pass Throughs

10 Banded Overhead Pull-aparts

5 Thoracic Rotations Each Side


3 Rounds

5 Russian KB Swings

5 Kettlebell Swings

5 DB One Arm Push Presses Each

10 Box Jumps


Chin-ups (5 sets of 5 Reps)

Perform 5 challenging but consistent sets of chin-up with 5 second negative on each rep. Start with 1-2 warm-ups. Take 2 minutes rest between sets. Scale option (jumping chin-up w/ negative)(ring rows curls w/ negative)


Metcon (Time)

5 Rounds

10 Push Press (115, 75)

10 Kettlebell Swings (53, 35)

10 Box Jump (24, 20)
Task domain version of a Hero WOD called “Jack”. Looking for a hard but sustainable effort, 80%. Loading should be light enough that will allow you to go unbroken for all rounds. 12 minute time cap.


Metcon (No Measure)

2 Rounds

A-T-Y Shoulder Stretch
20 second hold on each position

Categories: wod

Previous Post:


Next Post: