Widespread CrossFit – CrossFit

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General Dynamic Warm-up (No Measure)

High Knees

Butt Kickers

Inside Ankle Taps

Outside Ankle Taps

High Skips


Jumping Jack Shuffle

Backward 90% Hip Rotation

Marching Toe Touches

Knee Hug + Elbow-2-Ankle Lunge + Reach


Metcon (AMRAP – Rounds and Reps)

AMRAP x 30 Minutes

800m Run

18 Alt. DB Snatch (50, 35)

12 DB Thrusters (50, 35)
Today is about pacing and breathing. Your effort should NOT exceed 70% which means you should be able to maintain your splits for almost all of your completed rounds. It is important to get in some lower-effort quality work and not try to kill yourself with every workout. Today is one of those days.


Metcon (No Measure)

2 Rounds

50 Seated Banded Rows

30 Glute Marches

20 Alt DB Curls

Categories: wod

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