Widespread CrossFit – CrossFit

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3-5 minutes soft tissue work using foam rollers and lacrosse balls, focusing on IT bands, lats, and upper back


Warm-up (No Measure)

Balls-2-Wall Game

3 Minutes

*Each member of losing team must do 10 burpees over members of winning team.


EMOM x 6 Minutes

Min 1: 5 Air Squats + 5 Abmat Situps

Min 2: 30 Jumping Jacks


Metcon (AMRAP – Rounds)

Teams of 2

AMRAP x 8 Minutes

60m Sled Pulls (AHAP)

2 Minute Rest

AMRAP x 8 Minutes

100m Sandbag Shuffles

2 Minute Rest

AMRAP x 8 Minutes

200m Runs
The goal today is to cover as much distance as possible in 24 minutes. Sled pulls should be as heavy as possible. The 200m runs should be 100% of whatever you got left. Have fun! One partner will work at a time and completing a full round before switching. Everytime a partner completed the distance (60m, 100m or 200m) equals one round for team. Score is total number of completed rounds.


Metcon (No Measure)

AMRAP x 6 Minutes

10 Deadbugs

20 Banded Leg Curls Each Side

30 Sec Side Plank Each Side

Categories: wod

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