Widespread CrossFit – CrossFit

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Warm-up (No Measure)

2 Rounds

5 DB Hang Snatch Each

10 Hollow Rocks

5 DB Push Press Each

10 DB Goblet Squats

5 DB Bent Over Rows Each

10 Walking Lunges


2 Minutes Jump Rope


Handstand Push-ups (6 Sets)

Today (and next week) we are specifically focusing on Open WOD gymnastic skills. This session should be 100% skill development and not tear you up. Set should be challenging but consistent throughout. 60 seconds rest between sets. HSPU scale: (abmat HSPU)(2-3 wallwalks)(DB shoulder press)


Metcon (Time)

Teams of 2

250 Double Unders

200 Walking Lunges (BW)

150 Abmat Sit-ups

100 Alt. DB Snatches (50, 35)

75 Toes-2-Bar

50 DB Thrusters (50, 35)
Partner up today and come up with a strategy to go through this work in the shortest possible time. Effort should be around 80%. One partner works at a time. DU scale: (400 Singles for team) Each snatch equals one rep. 25 minute time cap.

Categories: wod

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