Widespread CrossFit – CrossFit


Running 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)


1-Mile Run (Time)

Max Effort 1-Mile Run
Fastest mile you can run.


Metcon (Time)

75 Double Unders

30 Power Cleans (115, 75)

15 Hollow Rocks

Rest 1:00

50 Double Unders

20 Power Cleans

15 Hollow Rocks

Rest 1:00

25 Double Unders

10 Power Cleans

15 Hollow Rocks
Scale weight and movement as needed. Weight should be light. Keep big sets of PCs. DU scale: x2 singles. 15 minute time cap.

Categories: wod

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