Widespread CrossFit – CrossFit


Warm-up (No Measure)

250 Row

30 Jumping Jacks


10 Air Squats

10 Mountain Climbers

10 Lunges w/ Pelvic Tilt

10 Crossover Squats

10 Rollovers to V-sits

10 Lateral Lunges

10 Standing Glute Leg Lifts


Handstand Push-ups (6 Max Sets)

Kipping or strict, no abmats. Shot for 8-15 reps per round. Scale options: (Box HSPU)(20s HS hold + 6 KB Presses)(20s Plank hold + 6 KB Presses) Superset with 20 hollow rocks or 20 arch rocks, alternating each set. Score is lowest number of all sets. 2 minutes rest between sets.


Metcon (AMRAP – Reps)

3 Rounds of

1 Minute Work, 30 Seconds Rest


Calorie Row

OH Reverse Lunges (75, 55)

Abmat Sit-ups
Scale weight and movements as needed. Weight should be light. Continuous movement for 60 seconds. Score is total number of reps/calories.

Categories: wod

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