Widespread CrossFit – CrossFit

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Warm-up (No Measure)

2 Rounds

200 Meter Row

10 Hollow Rocks

10 Supermans

10 Scorpions

10 Jumping Jacks

10 Ring Rows

10 Jumping Air Squats


Metcon (No Measure)

EMOM X 8 Minutes

Odd Minutes: 30 Seconds L-Sit Hold

Even Minutes: 30 Second Chest Facing Handstand Hold
L-sit can be on rings or boxes. Scale option (Seated Dumbbell Hold)(Plank Hold)


Metcon (AMRAP – Reps)

4 Rounds

60 Seconds Wall balls (20, 14)

60 Seconds Calorie Row

60 Seconds Double Under’s

60 Seconds Strict Pull-ups

*30 Seconds rest after each movement
Focus of today’s metcon will be quality reps performed at about 75% intensity. Take short rests as needed maintain proper form. Think quality over quantity. Score is total number of reps/calories.Scale Option (Double Under Attempts) (Band Assisted)(Ring Rows).


Metcon (No Measure)

50 Double Dumbbell Curls

Categories: wod

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