Widespread CrossFit – CrossFit

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Warm-up (No Measure)

2 Rounds

20 Jumping Jacks

20 Skip Jacks

5 Yoga Push-ups

10 Active Shoulder Shrugs

10 DB Bent Over Rows

10 Medball Situps (Against Wall)


Pull-ups (6 Sets of 5-7 Reps)

Accumulate as many strict pull-ups as you can in 6 sets. All sets should be challenging but consistent.Use an overhand inside shoulder width grip. Choose a rep count and scale option based on your ability. Rest 60-90 seconds between sets. Your score will be the set with minimum number of reps.

RX+: 30-40 Banded Resistant Pull-ups

RX: 30-40 Pull-ups

L2: 20-30 Banded or Partner Assisted

L1: 30-40 Ring Rows


Metcon (AMRAP – Rounds and Reps)

AMRAP x 9 Minutes

100 Meter Run

9 Double DB Bent Over Rows (40, 25)

9 Toes-2-Bar
It might not look like much, but it’s going to challenge your ability to maintain position and your grip. Go light enough to go unbroken on first few rounds, with strict form. Use the run as an opportunity to shake out your arms. Scale options: (hanging leg raises)(hanging knee raises)


Metcon (No Measure)

3 Rounds

10 Banded Y-T-A-T Pulls

10 DB Rollback Tricep Extensions
Use red band for Y-T-A-T pulls. DB weight should be light. Take 30 seconds rest between rounds.

Categories: wod

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