Widespread CrossFit – CrossFit

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Warm-up (No Measure)

Musical Medballs or 400m Run


3 Rounds

5 Half Burpees

5 Ring Rows

5 Good Morning Squats


World’s Greatest Stretch: 20 seconds at each position


Metcon (AMRAP – Reps)

4 Rounds of

In 5 Minutes Complete

500m Row

In Time Remaining Max Rounds of:

5 Manmakers (20, 10)

20 Abmat Situps

2 Minutes Rest Between Rounds
Today’s is about interval work with low-demand movements. Find a pace that allows you to stay consistent for all rounds. Score is lowest number of reps of the 4 rounds.

Categories: wod

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