Widespread CrossFit – CrossFit


Warm-up (No Measure)

2 Rounds

250m Row

10 Hollow Rocks

10 Half Burpees

10 Sit-ups

10 Lunges

10 Supermans

10 Scorpions


World’s Greatest Stretch: 20 seconds each position


Metcon (AMRAP – Rounds)

EMOM x 20 Minutes

Evens: 10 Burpees

Odds: 10 Wallballs (20, 14)
RX+(12 Burpees)(12 Wallballs) Workout gets very challenging physically and mentally at 10:00 mark. Focus on breathing and recovery as much as possible for next minute. Shoot for roughly 20s of rest, but if needed skip a round.


Bent Over Row (3 Sets of 10 Reps)

Reverse grip. Weight should be light to moderate. Sets should be unbroken. Rest 30 seconds between movements.

L-Sit (3 Sets of 20-30 Second Hold)

Can be from rings or boxes. 30 seconds rest between movements.

Categories: wod

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