Widespread CrossFit – CrossFit


Warm-up (No Measure)

With Partner Complete:

Row 500 Meters

40 Walking Lunges

40 Hollow Rocks

60 Seconds Plank or HS Hold


Metcon (Time)

400m-300m-200m-100m- 60m

Sled Drag (45, 25) / Sandbag Run (50, 35)


Calorie Row

Hollow Rocks

*50 Ft. Handstand Walk to complete each round
One partner works at a time. Splitting reps and distance in half. Because you’re working with a partner you’ll have enough rest to sustain your pace today, but we want lower effort around 70-80%. Intensity is not always the priority as low intensity work helps improve our aerobic system and our ability to recover. Scale for handstand walk is a 100ft bear crawl. Have fun today! 40 minute time cap.

Categories: wod

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