Widespread CrossFit – CrossFit


Warm-up (No Measure)

2 Minute Abmat Pizza Game (with 2 burpee penalty) or 400m Run


20 Air Squats

20 Sit-ups

20 Walking Lunges

20 Supermans


Metcon (5 Rounds for time)

Every 5:00 For 5 Rounds

400m Run

10 T2B

20 Push-ups
RX+ (12 HSPUs) Choose a challenging run pace and maintain for all rounds. Shot to go on T2B or scale option. Scale movements so you have 90s of rest after each round . Score is time for each round.


Metcon (No Measure)

EMOM x 8 Minutes

Even: 30 Second Handstand Hold

Odds: 30 Seconds Russian Twists
Chest to wall on handstand holds. HSH scale: (Plank) AHAP on russian twists.

Categories: wod

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