Widespread CrossFit – CrossFit

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Warm-up (No Measure)

2 Rounds

30 Banded Front Pull-aparts

30 Banded Overhead Pull-aparts

10 Thoracic Rotations Each Side


2 Rounds

6 Bent-over Rows

6 Reverse Lunges

6 Push Press

6 Barbell Curls


Split Stance Landmine Press (4 Sets of 8-10 Reps)

Similar to last week, doing a push pull combo using the landmine but this week superset with 10 banded seated rows. All sets should be challenge but consistent. Sightly heavier weight than last week, if form can be maintained. Use a purple band for rows. Rest 30 seconds between movements.


Metcon (No Measure)

AMRAP x 15 Minutes

50 Foot Overhead + Front Rack Carry

50 Foot Walking Lunges

10 Strict Toes-2-Bar
There is no score today so there should be zero degradation in form. Maintain a “controlled” 70% effort throughout. Rest as needed between rounds. Scale option (Strict Leg Raises)(Strict Knee Raises)

Categories: wod

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