Widespread CrossFit – CrossFit

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General Dynamic Warm-up (No Measure)

Knee Hugs

Quad Stretch

Marching Toe Touches

One Leg Deadlifts

Inside Ankle Taps

Outside Ankle Taps

High Knees

Butt Kickers

High Skips


Jumping Jack Shuffle

Elbow-2-Ankle Lunge + Reach


Metcon (AMRAP – Reps)

Team of 2

AMRAP X 40 Minutes

10 Minutes of Max Calorie Row

10 Minutes of Max 50 Meter Sled Pushes (45, 25)

10 Minutes of Max Calorie Assault Bike

10 Minutes of Max 100 Foot Farmer Carries (70,53)
The goal of today’s WOD is to complete all intervals at a consistent 60-70% pace. Form should remain consistent and efficient throughout the entire workout. Each movement will be completed for 10 minutes before moving on to the next movement. Partners should split work evenly. One team will start on each movement and rotate every 10 minutes. Each calorie, 50 meters, and 100 meters counts as a rep. Score is total completed reps for team.

Categories: wod

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