Widespread CrossFit – CrossFit


Warm-up (No Measure)

“Stick Game” or 400m Run


3 Rounds

10 Walking Lunges

10 KB One Leg Deadlifts

5 Inchworm Push-ups

5 Ring Rows


Metcon (Time)

Teams of 2

4 Rounds

2 Rope Climbs

20 Front Rack Reverse Lunges (115, 75)

20 Shoot – Throughs

1k Row
RX+: (7 Muscle-ups instead of shoot-throughs)

Establish a plan on splitting up work. Small work sets allow for quicker transitions and higher intensity. Lunges should be capable of being completed in sets of 10 or UB. RC scale: 20 pull-ups, any style.

Categories: wod

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