Widespread CrossFit – CrossFit

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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 (No Measure)

EMOM X 32 Minutes

Minute 1: 40s Farmer Carry (70, 53)

Minute 2: 40s Alt. KB Step-ups (24, 20) (35, 26)

Minute 3: 40s Burpees

Minute 4: 40s Seratus Crunches (25, 15)
Today’s workout is meant to be challenging in terms of working for 40 seconds without stopping for 8 rounds. Weighted step-ups should be relatively light to moderate and reps smooth.

Categories: wod

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