Widespread CrossFit – CrossFit

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Warm-up (No Measure)

200 Meter Row

2 Rounds

20 Air Squats

15 Kettlebell Swings

10 Box Jumps

5 Inch Worm Push Ups


Metcon (No Measure)

EMOM X 8 Minutes

Odd: 30 Seconds Double Under’s

Even: 30 Seconds Alternating Pistols
Focus is on some skill work heading into CrossFit Open over the next 5 weeks. Looking for 30 seconds of continuous effort. Double unders or double under attempts today. No singles. Scale pistols with band(s) across rig.


Metcon (Time)

50 Calorie Row

50 Medball Cleans (20, 14)

50 Box Jumps (24, 20)

50 Ground to Overhead with a plate (45, 25)

50 Walking Lunges

50 Kettlebell Swing (35, 26)

50 Calorie Row
Focus will be placed on appropriate pacing. Looking for 80-85% effort today. The first row will elevate your heart rate and last row will test your engine following muscle fatigue. Pace accordingly. These movements are also similar to movements which we’ll see in the open so go into this workout with some strategy and an “open workout” mentality. Class broken into 2 heats, staggered by 4 minutes. 25 Minute Time Cap

Categories: wod

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