Widespread CrossFit – CrossFit

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Warm-up (No Measure)

400m Run

400m : General Dynamic Warm-up (No Measure)

Knee Hugs

Quad Stretch

Marching Toe Touches

One Leg Deadlifts

Inside Ankle Taps

Outside Ankle Taps

High Knees

Butt Kickers

High Skips


Jumping Jack Shuffle

Elbow-2-Ankle Lunge + Reach


Metcon (Distance)

4 Rounds

2 Minutes Max 25ft Sled Pushes (45, 25)

60 Seconds Rest

2 Minutes Max Double Unders

60 Seconds Rest

2 Minutes Max Plate G2OH (45, 25)

60 Seconds Rest
The goal of today is to perform 2 minutes of continuous movement. Pacing will be key. Find a challenging # of reps for each movement and shot to maintain it each round. Class will be split into 3 heats. Score is total distance of sled pushes.


Metcon (No Measure)

4 Rounds

20 Banded Ab Pulldowns

60 Seconds Rest Between

Categories: wod

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