Widespread CrossFit – CrossFit


Warm-up (No Measure)

100m Run

20 Walking Lunges

30 Jumping Jacks

20 Hollow Rocks

30 Jumping Jacks

20 Push-ups

100m Run


5 minutes soft tissue work: foam roller or lacrosse ball, focus on IT bands, lats and thoracic spine


Hang Power Clean (6 Reps Every 60 Seconds For 4 Rounds)

Work on cycling fast reps. Weight should be light to moderate and reps unbroken. Keep same weight for all rounds.


Metcon (5 Rounds for time)

Every 4 Minutes For 5 Rounds

40 Double Unders

15 Hang Power Cleans (115, 75)

12 Lateral Burpees
Scale weight and/or movements as needed. Shoot for at least 90 sec rest per round. Weight should be light enough to go unbroken. DU scale: (20 Dus)(60 Singles) Burpee scale: (8 regular burpees) Score is the time for each of 5 rounds.

Categories: wod

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