Widespread CrossFit – CrossFit


Warm-up (No Measure)


Row 100m as fast as slow as you want. For every meter under or over 100m, you do that number of burpees. Reset rower each time. Each athlete does 6 rounds.


Metcon (No Measure)

AMRAP x 35 Minutes

60 Seconds Row

20 Hollow Rocks

12 Burpees To Target

2 Turkish Get-ups

60 Seconds Row

60 Seconds Farmer Carry

12 KB Step-up (35, 26)
Move through rounds at steady, focusing on pacing and breathing. HR should be about 70-75%.


Tissue Work x 10 passes each:

Pick 3 spots that are most sore and devote about 1:00 to each.

Categories: wod

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