Widespread CrossFit – CrossFit
Warm-up
(No Measure)
400m Run
10 Leg Swings (Front to Back)
10 Leg Swings (Side to Side)
Walking Knee Pulls
Walking High Knee Swing Outs
Marching Toe Touches
Walking One Leg Deadlifts
Walking Lunges (With Pelvic Tilt)
Walking Lunges (With Torso Twist)
High Knees
Butt Kickers
Stride Outs (4 x 50m)
500m Row
Metcon
Metcon (Time)
For Time:
“Partner WOD”
2000m Row
2 mile Run
One partner works at a time. Work can be split up however you see fit.