Widespread CrossFit – CrossFit


Warm-up (No Measure)

3 Rounds

200m Row

5 Air Squats

5 Burpees

25 Jumping Jacks


5 minutes soft tissue work: foarm roller and lacrosse balls focus on hamstrings, glutes, and lats


Metcon (AMRAP – Reps)

Teams of 2

AMRAP x 30 Minutes

100 KB Step-up (24, 20)

100 Weighted Abmat Sit-ups (20, 14)

Max Calorie Row
KB: (35, 26) One athletes works at a time. Split reps up evenly. For lunges L+R=2. Score is total calories rowed. Long aerobic effort.

Categories: wod

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