Widespread CrossFit – CrossFit

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Warm-up (No Measure)


5 Rounds of

20 Seconds On, 10 Seconds Off

Speed Steps

Russian KB Swings

Elbow Plank


Metcon (AMRAP – Rounds and Reps)

AMRAP x 25 Minutes

200 Meter Row

20 Mountain Climbers

20 SDHP (53, 35)

50 Double Unders
Today’s workout is straight aerobic conditioning. Pick weight and jump rope option so you are able to maintain a consistent 75% effort throughout the entire AMRAP. Scale option (30 DUs or attempts)(60 Singles) Class will be split into 2 heats, with second heat going 90 seconds after first.


Metcon (No Measure)

3 Rounds

10 Alt. DB Curls

Banded Alphabet

Categories: wod

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