Widespread CrossFit – CrossFit

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Warm-up (No Measure)


3 Rounds

30 Sec On, 15 Sec Off

Single Unders

Sumo Deadlifts

Half Burpees


Metcon (No Measure)

EMOM x 30 Minutes

MINUTE 1: 15 SDHP (53, 35)

MINUTE 3: 10/6 Strict Pull-ups

MINUTE 4: 15 Alt. Goblet Reverse Lunges (53, 35)

MINUTE 5: 10 Shot Throughs

Minutes 6: 100m Recovery Jog
Today focus on nothing but your breathing. Your HR should be around 75-80%. Each set should take around 40 seconds, meaning you will 20 seconds rest each minute. The recovery jog will give you chance to shake out your arms and legs before next round. RX+ (4/2 ring muscles instead of shot thrus)


Metcon (No Measure)


Banded Lat Pulldowns

Banded Tricep Pushdowns

Categories: wod

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