Widespread CrossFit – CrossFit


Warm-up (No Measure)


(20 sec work, 10 sec rest)

6 Rounds

Hollow Rocks

Air Squats

Then With Barbell

10 Front Rack Reverse Lunges

15 BB Rows

20 Russian Twists


Metcon (No Measure)

EMOM x 8 Minutes

Evens: 20 Sec Wall Facing Handstand Hold

Odds: 30 Sec Double Under or Triple Under Practice


Metcon (No Measure)

5 Rounds

(45 Sec Work, 15 Sec Rest)

Barbell Bent Over Rows (95, 65)

Barbell Front Rack Reverse Lunges (95, 65)

Russian Twists With Plate (25, 15)

100ft Farmer Carry (70, 53)

DB Push Press
Move at consistent pace throughout. Weights should be light. The focus of this workout is on quality reps.

Categories: wod

Previous Post:


Next Post: