Widespread CrossFit – CrossFit

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Warm-up (No Measure)

2 Rounds of:

25 Jumping Jacks

6 Bent-over Rows

6 Push Press

6 Barbell Curls

25 Banded Pull-aparts

10 Thoracic Rotations, 5 each side

Then 3-Way Banded Shoulder + Lat Stretch


Floor Press (5 Reps Every 90 Seconds for 5 Rounds)

The goal with today’s work is to build to a moderately heavy set, but not necessarily a max, increasing weight each set as long as feels good. We are using a medium grip today, slightly wider than shoulder width. Superset with 20 front banded pull aparts.


Metcon (AMRAP – Reps)

3:00 of DB Renegade Rows (50s, 30s)

3:00 of Max Calories Row

3:00 of Barbell Curls (45, 35)

3:00 of Hang Muscle Cleans (45, 35)

3:00 Max 50 Ft. KB Front Rack Carry (53s, 35s)
Focus of today is accessory work for the core, back, biceps, and triceps. Looking for consistent movement for each of the 3 minute AMRAPS with limited stoppage. Score is total reps (L+R DB Renegade Row = 1 rep; Each 50 Ft of KB Front Rack Carry = 1 rep).

Categories: wod

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