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 (Time)

EMOM X 20 Minutes

Minute 1: 10 Kipping HSPU

Minute 2: 15 Box Box Jumps

Minute 3: 2 Rope Climbs

Minute 4: 30 Hollow Rocks
We are testing both the HSPU and Rope Climb after a month of practice. The goal with this workout is to stay consistent and NOT hit failure. This workout tests local muscle endurance. Have a strategy and rest as needed between movements. 20 minute time cap.

Rope climbs – 5/3 Strict Chin Ups; (10/7 Banded Strict)

Kipping HSPU – scale option 1 with abmat. should be done in 30 seconds

Box Jumps – scale height so can complete 15 in 45 seconds


Metcon (No Measure)

3 Rounds

10 OH Plate Sit-ups

20 Double KB Bent-over Rows

30 DB Rollback Tricep Extensions

Categories: wod

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